20 minutes, for quality:
5/5 thoracic bridge
5/5 half Turkish getups
3/3 rotational medball slams
5/5 floor slider side lunge-bowler squat
5/5 reverse lunge to high knee jump
10 alt medball heiden jumps
5 rounds for time:
30 calories
20 wallballs
15 pull-ups
OR
5 rounds for time:
24 calories
16 wallballs
12 pull-ups
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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