Monday 7/1

WARM UP
5:00 quadrapedal movement
3 rounds:
10 piked push ups
10 goblet squats
10 ring rows
SKILL
EMOTM 15:00:
  1. 1 rope climb
  2. 5 back squat @ 70% 1RM
  3. 10 strict HSPU
WORKOUT OF THE DAY
21-15-9
Calorie bike
Pull up
Lv2: chest to bar
*10:00 time cap.

Foundations(X)

SKILL
EMOTM 10:00:
5 push jerk
WORKOUT
For time:
100 hollow rocks
100 push ups
100 air squats
*Partition any way
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