Workout of the Day
A) 4 round, not for time:
6 strict pull ups or 3 strict muscle up
9 weighted tempo goblet squats @ 31x1
3 turkish get up / side
B) Every 5 minutes
7 front squat 135/95 95/65
14 box jump
*add 20/10# to bar for every round complete under the time cap. Continue until work can not be completed in 5 minutes
A) Warm Up
Banded ankle mobility on rig - 10 front and back on each ankle.
3 X Banded leg pull - down on one leg and back on the other.
B) Long Intervals
6 X 800
Rest 3:00 min between rounds
2 minutes couch stretch each side.