WARM UP
3 rounds:
1:00 run in place
1:00 medball squat hold
10 hanging shrugs
SKILL
EMOTM 10:00
5-10 ring dips
WORKOUT OF THE DAY
Against a 20:00 clock:
1 mile sandbag carry
AMRAP with remaining time:
4 bar muscle up
16 wall ball
ANYWHEREX
SKILL
Kipping pull up technique
10:00 practice
WORKOUT
8 x tabata rounds for each exercise:
Abmat situps
Wall balls
Jumping pull ups
Bear crawl