WARM UP
EMOM 6:00:
Odd: 10 burpees
Even: 10 ring rows or 10 kip swings
3 rounds for completion with empty bar:
10 behind the neck push press
10 overhead squat
10 good morning
SKILL
E2MOM 10:00:
3 hang snatches
*Build to heavy
WORKOUT OF THE DAY
“Chad Prep”
3 rounds for time:
100 step ups
20 pull ups
30 abmat situps
40 push ups
Lv2: Wear a vest
*Coach athletes to establish a consistent pace on the step ups. 30:00 time cap.