WARM UP
5:00 bike
3 rounds:
10 alternating bird dogs
10 hollow rocks
10 box step overs
SKILL
Ring dips
*complete 3 sets to failure
WORKOUT OF THE DAY
5 rounds for time:
10 calorie c2 bike
10 box facing burpee
10 toes to bar
1 rope climb
*Sprint interval stimulus. Coach athletes to push the bike and maximize efficiency on the box facing burpees. Challenge them not to rest before the toes to bar or rope climbs. Rest 2:00 between rounds to recover. Score total time. 25:00 time cap.