WARM UP
EMOTM 5:00:
Partner mirror drill
*Switch every :30
SKILL
Ring muscle up drills
*10:00 practice
WORKOUT OF THE DAY
15:00 AMRAP with partner:
0-5:00:
10 Dball over shoulder
5 rope climbs
5-10:00:
20 wall balls
20 toes to bar
10-15:00:
10 calorie bike
10 burpees
RX: (100/80) (20/14)
Lv2: (150/100) (30/20)
*Teams can start on any station. Share all work. Score total completed rounds + reps.
FOUNDATIONS (X)
SKILL
Push jerk
5 x 5
WORKOUT
4 rounds for time:
500 meter row
400 meter run
*20:00 time cap.