WARM UP
5:00 ski/row
3 rounds:
10 ring swings
10 meter toy soldier
5 wall bridges
SKILL
EMOTM 15:00:
1) 5 sumo deadlift
2) 5 ring muscle ups
3) 15 GHD situps
*Build to heavy
WORKOUT OF THE DAY
1k ski for time
*This is almost a full sprint, similar to an 800 meter run. In the beginning of the race, coach athletes to focus on the strength of their pull rather than the frequency. As they get closer to the finish line, increase the frequency to make up for lack of power. Score total time.