WARM UP
800 meter run or 1000 meter row
3 rounds:
10 ring swings
10 goblet squats
SKILL
Ring dips with pause in bottom
3 x 5
WORKOUT OF THE DAY
3 x 400 meter run
*1:00 rest after each effort
Into
3 x 500 meter row
*1:00 rest after each effort
Into
3 rounds:
10 ring muscle ups
10 back squat
RX: (185/125)
55+: (155/105)
Lv2: (225/155)
*Back squats can be taken from the rack. Coach athletes to push the run and row intervals. 25:00 time cap.