WARM UP
800 meter run
3 rounds:
10 push ups
10 kb deadlifts
10 step ups
SKILL
Bench/floor press
5 x 5
WORKOUT OF THE DAY
For time:
50 wall ball
50 walking lunges
40 kb swings
40 abmat situps
30 alternating DB snatch
30 box jumps
20 DB box step overs
20 wall walks
RX: (20/14) (24kg/16kg) (50/35) (24/20)
*22:00 time cap.
FOUNDATIONS (X)
SKILL
Shoulder mobility
*10:00 roll and stretch
WORKOUT
15:00 AMRAP:
2-4-6…etc
Burpees
Kb swings
RX: (24kg/16kg)