WARM UP
EMOTM 10:00
5 ring swings
5 good mornings
SKILL
Ring muscle up progressions
10:00 practice
WORKOUT OF THE DAY
5 rounds for time:
5 deadlift
10 bar facing burpees
15 cal bike
RX: (155/105) (185/125) (225/155) (245/165) (275/185)
55+: (115/75) (135/95) (155/105) (185/125) (205/135)
Lv2: (225/155) (275/185) (315/205) (345/215) (385/235)
*25:00 time cap.
ANYWHEREX
SKILL
Deadlift technique
5 x 5
WORKOUT
50-40-30-20-10
DB push press
Box step ups
*20:00 time cap.