WARM UP
Row or run 800 meters
3 rounds:
1:00 jump rope
10 kip swings
10 push ups
Zone 3 mobility assesment
SKILL
5:00 to complete Zone 3 primer exrecises
Front squat
5 x 5
WORKOUT OF THE DAY
12:00 AMRAP:
21 box jump overs (24/20)
15 pull ups
9 shoulder to overhead
RX: (135/95)
55+: (95/65)
Lv2: (155/105) C2B pull ups
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
3 rounds for time with partner:
1000 meter row
100 goblet squats
50 kb situps
*Partners can tag in at any time. One person working at a time.