WARM UP
3 rounds:
10 meter toy soldier
10 air squats
10 meter bear crawl
:10 dip support
SKILL
Shoulder mobility
5:00 roll and stretch
Then
Ring dip
3 x 10+
*Scale as necessary to get minimum of 10 reps each round.
WORKOUT OF THE DAY
For time:
15-12-9-6-3 front squat
5-4-3-2-1 ring muscle up
RX: (155/105)
55+: (135/95)
Lv2: (185/125)
*Not quite a sprint stimulus, but close. Encourage athletes to attempt unbroken sets where possible. 8:00 time cap.