WARM UP
EMOTM 5:00:
:10 double under
:50 single under
3 rounds:
10 ring swings
10 lunges
SKILL
EMOTM 10:00:
-
(1-5) ring muscle ups
-
10 wall ball
*Scale to ring pull up, ring dip, or favorite turnover drill.
WORKOUT OF THE DAY
5 rounds for time:
10 alternating step back oh lunges
45 double unders
RX: (50/35)
55+: (40/30)
*Athletes should be able to perform at least 5 unbroken oh lunges at selected weight. DB can be held in either hand. 12:00 time cap.