Monday 10/13

WARM UP

3 rounds:

10 calorie row

10 push ups

10 abmat situps

10 kip swings

SKILL

Bar muscle up drills

*10:00 coach’s choice for practice

WORKOUT OF THE DAY

20:00 AMRAP

7 rounds of 2:00 work/1:00 rest

40-30-20-10

Calorie row

Burpee over rower

Toes to bar

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

20:00 AMRAP:

10 wall ball

10 burpees over medball

*Add 1 rep per exercise per round. Score total reps completed.

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