Skill
EMOM for 8 minutes
:30s toes to bar, v-ups or hollow rocks

You can take your pick of one midline focused movement today from the list above. Make sure you’re fairly comfortable with the movement you choose so that you can get a fair amount of volume in during each thirty second work period.

Workout of the Day
Every 3 minutes for 5 rounds
200 meter run
20 jumping lunge steps then
max reps weighted step ups

Today’s workout will be on a three minute interval timer with no rest between each three minutes. You’ll start each interval with a two hundred meter run and twenty jumping lunges. After the set work in each round you’ll grab a dumbbell and start chipping away at as many weighted step ups as you can in the remainder of the interval. You should have time for step ups in every round so if you are worried about completing the run and jumping lunges in time to make your way to your box for step ups you can always cut down the run distance or the volume of jumping lunges. The jumping lunges can also be scaled to regular lunges if needed. Your score today will be your total step up reps.

standard: 35/20 lb, 20/20″
rx: 50/35 lb, 24/20″
sport: 65/45lb, 24/20″
overachiever: 75/55 lb, 24/20″