WARM UP
3 rounds:
10 meter toy soldiers
10 meter broad jump
10 ring swings
SKILL
Ring muscle up/ring dip cycling
5 x (1-5)
*Substitute jumping ring muscle ups or banded dips if needed. Rest 1:30 between efforts. Encourage athletes to go for multiple reps, even if 2nd is a fail. The goal is to build consistency on bigger sets each week.
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter kb carry (any way)
10 Russian swings
10 American swings
RX: (24kg/16kg)
*Endurance effort. Coach athletes to set a conservative pace and try to find a comfortable rhythm on the carries. Score total reps completed.