Tuesday October 9th 2018 (teens)

WARM-UP
400m Run
Then..
10 Inch Worm to Push Up
10 V-Ups

10 Supermans
15-Foot Crab Walk (https://www.youtube.com/watch?v=Xwcbm93mM-o)
3x
Wrist, Elbow, and Arm Circles

STRENGTH/SKILL
Muscle Up Practice: 12 Minutes - 15 Minutes
Options: 4 Step Progression, Jumping Muscle Up, Banded Muscle Up, Kick, Flip, & Catch
Have Muscle Ups? Focus on 1-2 Perfect Muscle Ups EMOM for 10 Minutes.

Complex: 15 Minutes
5 Sets of 1 Deadlift + 1 Power Clean (shrug) 3x
Rest 2 minutes

Workout Of The Day
AMRAP for 7 Minutes
6 Deadlifts (2x bodyweight)
4 Cleans (body weight) 
2 Strict Pull Ups
*Squat or Power Cleans can be performed.