MONDAY

Strength Development:

Ring Rows/Plank

10 Minute EMOM

·  1^st Min: Ring Rows

·  2^nd Min: Plank

Stimulus:

· Braced core/ engaged lats.

· Strong Shoulders

WOD

8 Rounds For Time:

22 minute CAP

·   5 Push-ups

·   10 Pull-ups

·   15 Wall-balls (RX 9/6 kg)

·   30 Double-unders

Stimulus:

·   Cycle Speed

·   Short recovery