WARM UP
10:00 handball
3 rounds:
10 hanging shrugs
10 good mornings
:10 low dip position hold
SKILL
Strict pull up
3 x 10
WORKOUT OF THE DAY
For time:
40/32 calorie bike
30 toes to bar
20 deadlift
10 ring muscle up
RX: (225/155)
55+: (185/125)
Lv2: (275/185)
*This should border on a sprint stimulus! If they don’t go hard, they won’t feel the intended effect of the workout. We want athletes getting very uncomfortable on the bike, maintaining short breaks on the toes to bar, and going for big sets on the deadlifts. Scale ring muscle ups to ring pullups or jumping RMU based on athlete’s level. 10:00 time cap.
ANYWHEREX
SKILL
Front squat technique
5 x 5
WORKOUT
15:00 AMRAP:
2 calorie ski
1 wall walk
*Add 2 calories and 1 wall walk every round until time cap. Score total reps.