WARM UP
27 squat drill
3 rounds:
10 meter broad jump (focus on landing soft and low)
10 ring swings
:30 jump rope
SKILL
EMOTM 10:00:
6 box jump overs
3 ring muscle ups
*Goal here is to work on RMU under fatigue. Adjust number of RMU as needed, or modify to alternative ring exercise like ring pullup, ring dip, or toes to rings.
WORKOUT OF THE DAY
EMOTM 18:00:
1) 3 back squat
2) 3 skin the cat
3) 20 meter traveling double unders
*Build weight for back squats. Modify skin the cat to the low ring version to encourage athletes to get hips clearly below shoulders (where mobility allows). Score heaviest set.