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
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds
Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice
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