AM - WORK
A) Warm-up
1km warm up run
Then
2 rounds of
High knees x 50
Single leg hops x 50
Hip twists x 50
Sidle lunge and stretch x 10 per leg
Rest as needed
B) Run
1 Mile for time:
C) Death by Muscle-ups
Min 0:00 - 1 Muscle-ups
Min 1:00 - 2 Muscle-ups
Min 2:00 - 3 Muscle-ups
Add 1 each round until you fail to complete work in 1:00 window.
PM - WORK
A) Backsquats
Build to a heavy double for the day
B) Backsquat Working Sets
3 x 8 Reps
C) Superset
3 Sets of:
A - 8 x Back Racked lunges, For Load
B - 10 x Cossack Squats, 24/16kg KB
2:00 Rest between sets
D) WORK
AMRAP 9
50 AirSquats
5 STOH, 70/50kg
10 Toes to Bar