- July 07, 2026
Skill
4-5 rounds not for time
10 bulgarian split squats L
10 bulgarian split squats R
then 50m FAST run to wall
50m slow jog back
rest as needed between rounds
Today’s skill work can be done with or without weight. If you decide to add weight you can hold one dumbbell or kettlebell at your chest goblet style or two in a suitcase hold. Keep these fairly light and try to run fast! Do these with a partner or in a group so that you can rest while your partner(s) goes.Workout of the Day
6 rounds of 2 minutes on 1 minute off
6 burpees
12 medicine ball sit ups
You’ll just need a medicine ball and an ab mat for today’s workout. In a workout like this it’s a good idea to focus on quick transitions and efficient burpee technique! Move fast and do your best to recover in your minute off after each round!
standard:16/12 lb.
rx:20/14 lb.
sport: toes to bar