WARM UP
EMOTM 5:00:
5 burpees
Run in place
3 rounds:
10 good mornings
10 push ups
10 meter walking lunge
SKILL
Goblet lunge
5 x 10 each side
WORKOUT OF THE DAY
For time:
10 to 50
Russian kb swings
Burpees
RX: (32kg/24kg)
55+: (24kg/16kg)
*Caution athletes not to go out too hot on the burpees. Set a sustainable pace that will hold in the larger sets. Standard for top of the burpee is locked out knees and hips with hands overhead. 20:00 time cap.