WARM UP
3 rounds:
10 standing calf raises
10 meter toy soldiers
10 GSITW
-Then-
400 meter run
-Then-
3 rounds:
10 kip swings
10 air squats
SKILL
Bench/floor press
5 x 5
WORKOUT OF THE DAY
20:00 AMRAP:
400 meter run
8 pull ups
8 toes to bar
400 meter run
8 double DB thrusters
8 double DB squats
RX: (50/35)
55+: (40/30)
*Endurance effort. Coach athletes to pace the run like a 5k and try to do all DB and bar work unbroken. Each full round is 112 reps. Score total reps.