WARM UP
5:00 assault or echo bike
Then…
EMOM 10:00
:30 max calorie assault or echo bike
*Goal is 70/50 calories
SKILL
Establish max unbroken set of push ups
*Warm up with a few sets then partner up and count for each other. Clear lock out at top, no resting or pausing.
WORKOUT OF THE DAY
Prime kb swings, hollow rocks, and box step overs before workout
0-10:00:
21-15-9
Hang clean
Calorie ski
RX: (95/65)
10:00-20:00:
21-15-9
Bike calories
KB swings
RX: (24kg/16kg)
20:00-30:00:
21-15-9
Burpee box jump over
Toes to bar