WARM UP
400 meter easy run
500 meter easy row
2 rounds:
10 dying bugs
10 KB deadlift
10 push ups
2 rounds:
10 hanging shrugs
10 kip swings
10 ring rows
SKILL
EMOM 9:00:
1) 10 strict pull up
2) 20 kipping pull up
3) rest
WORKOUT OF THE DAY
3 rounds for time:
400 meter run
21 kb swings
12 calorie row
RX: (24kg/16kg)
*Coach athletes to run at about 80% pace and do KB swings unbroken. Heart rate should be high but not a sprint. 12:00 time cap.