Tuesday 5/20

WARM UP

3 rounds:

200 meter run

10 meter toy soldier

10 meter knee to chest

10 hanging shrugs

10 kip swings

SKILL

Bar muscle up technique

*10:00 practice

WORKOUT OF THE DAY

“Queen K Chipper”

For time:

1.5 mile run

40 wall ball

30 burpees

20 toes to bar

10 bar muscle ups

*Coach athletes to push the run to gain as much time as possible for rest of chipper. 20:00 time cap.

SKILL

Deadlift

5 x 5

WORKOUT

EMOTM 20:00:

1) 10 calorie bike

2) 10 ball slams

3) 10 calorie ski

4) 10 wall balls

*Goal is to do all work fast and unbroken to maximize rest periods. Score total reps completed.