Friday 9/27

WARM UP

3 rounds:

10 calorie bike

10 alternating lunges

10 kip swings

SKILL

Shoulder mobility

10:00 roll and stretch

WORKOUT OF THE DAY

For time:

10 bar muscle up

25 meter handstand walk

25 calorie bike

100 meter sandbag lunge

25 calorie bike

25 meter handstand walk

10 bar muscle up

*Scale bar muscle ups to hardest version of a pull up. Scale 25 meter handstand walk to 5 wall walks. 20:00 time cap.

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

For time with partner:

200 meter suitcase/oh carry

50 synchro box step ups

50 synchro burpees

50 synchro box step ups

200 meter suitcase/oh carry

*One partner carries object overhead while the other carries like a suitcase. Switch at any time. 30:00 time cap.