WARM UP
3 rounds:
10 meter toy soldiers
10 ring swings
10 goblet squats
SKILL
Back squat
5 x 5
WORKOUT OF THE DAY
18-14-10 alternating DB squat snatches
9-7-5 ring muscle ups
RX: (50/35)
55+: (40/30)
Lv2: (70/50)
Friday 9/11
Hybrid
SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
3 rounds:
800 meter run
20 box jump overs
20 toes to bar
*22:00 time cap.