WARM UP
5:00 quadrapedal movement
3 rounds:
10 piked push ups
10 goblet squats
10 ring rows
SKILL
EMOTM 15:00:
-
1 rope climb
-
5 back squat @ 70% 1RM
-
10 strict HSPU
WORKOUT OF THE DAY
21-15-9
Calorie bike
Pull up
Lv2: chest to bar
*10:00 time cap.