WARM UP
5:00 empty sled push/pull
3 rounds:
10 ring swings
10 push ups
SKILL
Barbell lunge
3 x 15 each leg
*Perform all 15 reps on same side before switching
WORKOUT OF THE DAY
3 rounds for time:
100 meter sled push
7 burpees
7 ring muscle ups
*12:00 time cap.
FOUNDATIONS (X)
SKILL
Jump rope
*10:00 practice
WORKOUT
For time:
400 meter farmer carry
400 meter sandbag carry
400 meter single arm overhead carry