WARM UP
2 rounds:
10 bird dogs
10 hanging shrugs
10 meter toe walk
10 meter heel walk
800 meter run
3 rounds:
10 kip swings
10 meter broad jump
10 medball squats
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
For time with partner:
800 meter run (together)
20 synchro pull ups
40 box jump overs (shared)
60 wall balls (shared)
800 meter run (together)
20 synchro toes to bar
40 medball box step overs (shared)
60 alternating hang DB snatches (shared)
800 meter run (together)