Tuesday 6/30

WARM UP

2:00 ski

2:00 row

2:00 bike

3 rounds:

10 piked push ups

10 meter lunge and twist

10 hanging shrugs

SKILL

EMOM 10:00:

10 cross body KB swings

WORKOUT OF THE DAY

For time:

10 HSPU

10 toes to bar

500 meter ski

10 HSPU

10 toes to bar

500 meter row

10 HSPU

10 toes to bar

1000 meter bike

*High intensity stimulus. Challenge athletes to go unbroken on the gymnastics. 12:00 time cap.

SKILL

Split jerk technique

5 x 5

WORKOUT

EMOM 27:00:

1) 20 jumping lunges

2) 5 rope climbs to standing

3) 20 wall balls

4) Rest

*Score total reps completed. Adjust targets as needed.