Monday 10/21

WARM UP

3 rounds:

200 meter run

10 calorie bike

10 air squats

Then…

5:00 roll out quads and ankles

SKILL

EMOTM 10:00:

5 zombie squats

*Build to heavy

WORKOUT OF THE DAY

25:00 AMRAP:

800 meter run

800 meter bike (1/2 mile)

8 rope climbs

*Score total reps.

SKILL

Strict press

5 x 5

WORKOUT

“Death by hang power clean”

*Perform 1 additional hang power clean each minute until failure to complete. Score total reps completed.