Workout of the Day

a) warm up 5min
line drills

b) chin ups 14min
4-3-2-1
(increasing weight)

c) conditioning 16min
for time
40 goblet squats 24/16kg
2 lanes goblet walking lunges
30 kb swings
2 lanes goblet walking lunges
20 kb snatches
2 lanes goblet walking lunges
30 kb swings
2 lanes goblet walking lunges
40 goblet squats

rx+ option:
overhead walking lunges

d) core 4min
tabata (20sec. on / 10sec. off)
side plank hold