WARM UP
5:00 row
3 rounds:
10 empty bar deadlift
10 hanging shrugs
10 kip swings
SKILL
EMOTM 20:00:
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5 deadlift
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20 alternating gorilla row
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5 push press
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10 ring rows
*Athletes should be building to heavy on the deadlift and the push press. Form groups of up to 4 and start at different stations.
WORKOUT OF THE DAY
21-15-9
Burpee over box
Toes to bar
*Sprint stimulus. Athletes may get over box any way. 8:00 time cap.