Wednesday 12/4

WARM UP
100 calorie row/bike/ski
*Athletes may divide the work between machines.
SKILL
Ring swing + toes to rings
10 x 5
WORKOUT OF THE DAY
15:00 AMRAP:
20 alternating single arm devil press
20 DB walking lunges
20 DB hollow rocks (on chest)
RX: (50/35)
55+: (40/20)
*Scale to lighter or no DB for all movements.
BARBELL CLUB
3 rounds barbell warm up
A) Push press
5 x 3
B) Push jerk
5 x 1
C) Front squat
7 x 3
D) Clean grip deadlift
5 x 5