WARM UP
EMOTM 5:00:
:30 squat therapy
3 rounds:
10 calorie row
:10 ring support
10 ring rows
SKILL
Thruster
6 x 5
*Build to heavy
WORKOUT OF THE DAY
21-15-9
Calorie row
Ring dips
Pullups
*Sprint stimulus. Challenge athletes to push the row hard and hold on to short rest breaks. 10:00 time cap.