WARM UP
5:00 skipping rope
3 rounds:
10 empty bar deadlift
10 ring swings
10 meter toy soldier
SKILL
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken double under
*10:00 time cap.
WORKOUT OF THE DAY
20 rounds for time:
3 deadlift
3 ring muscle ups
RX: (245/165)
55+: (185/125)
Lv2: (315/205)
*Scale muscle ups to jumping RMU or low ring turnover drill. 30:00 time cap.
ANYWHEREX
SKILL
Hip mobility
*10:00 roll and stretch.
WORKOUT
For time with partner:
100 calorie ski erg
100 calorie bike
100 calorie row
400 meter sandbag carry