WARM UP
5 x rolling 100 meter row
*Every meter +/- 100 equals 1 rope climb to standing. Max penalty of 5 meters.
SKILL
Pegboard
10:00 practice
WORKOUT OF THE DAY
25:00 AMRAP:
800 meter run
40 calorie row
5 rope climb
800 meter run
40 calorie row
5 bar muscle ups
800 meter run
40 calorie row
5 ring muscle ups
ANYWHEREX
SKILL
Back squat technique
5 x 5
WORKOUT
5 rounds:
20 meter overhead carry right arm
20 meter overhead carry left arm
200 meter suitcase carry