WARM UP
5:00 quadrapedal movement
3 rounds:
10 ring swings
10 goblet squats
5 wall handstands
SKILL
EMOTM 10:00:
1-3 skin the cat
WORKOUT OF THE DAY
For time:
21-15-9
Thrusters
Deadlifts
21-15-9
Pull ups
Handstand push ups
RX: (95/65) (225/155)
55+: (75/55) (185/125)
*15:00 time cap. Athletes should set up 2 bars if possible.
ANYWHEREX
SKILL
Back squat technique
5 x 5 with pause
WORKOUT
“Annie”
50-40-30-20-10
Double unders
Abmat situps