WARM UP
5 x rolling 200 meter row
*Every meter +/- 200 equals 3 kip swings and 3 empty bar press
SKILL
Bar muscle up technique
*10:00 practice
WORKOUT OF THE DAY
21-15-9
Calorie row
Shoulder to overhead
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*10:00 time cap.
ANYWHEREX
SKILL
Overhead squat technique
5 x 5
WORKOUT
20:00 AMRAP:
15 db clean and press
10 abmat situps
5 pull ups