WARM UP
5:00 roll lats and hamstrings
3 rounds:
10 cat and cow
1:00 child’s pose
10 ring swings
200 meter easy run
SKILL
30 ring muscle ups for time
*Sub ring dips if thats what athlete has been practicing. 10:00 time cap.
WORKOUT OF THE DAY
For time:
30 double DB thrusters
30 toes to rings
30 double DB snatch
30 lateral burpees over DBs
30 double DB deadlift (single head touch)
30 DB push ups
30 double DB devils press
800 meter run
RX: (50/35)
55+: (40/30)
*20:00 time cap