Warm up:
RUN 400M
Then 3 rounds of:
5 yoga push ups
10 ring rows
20 Overhead Alternating lunge steps, 45/35
30 Double Unders
Workout #1- AMRAP 15
RUN 200M
15 pull ups
2:00 rest
Coaches Note: Should be completed at moderate intensity. Run at a jogging pace. Focus on clean sets of pull ups. Try to bring breathing and heart rate down to baseline during rest.
Workout #2- 20 Minute EMOM
1 Hang Squat Clean
Coaches Notes: No more than 80% for a loaded barbell. This should not be a heavy, or hard weight, for you to complete the movements.