MONDAY

windmill complex

Air squats/ hip activation Burgener Warm-up

General Movement Warm-up

10 Minutes

· Shoulder activation

· Practice all movements

· Squat activation

WOD

3 Rounds:

Each Station

50 sec WORK/10 sec Transition

·   Ski-Erg

·   Sit-ups/GHD’s

·   Push Press (RX 40/30 Kg)

·   Bike

·   Box Jumps (RX 24”/20”)

·   Cleans (RX 40/30 Kg)

·   Rowing

·   Burpees

·   Rest 1 min at END of Each Round.

Score is total movements

Stimulus:

·   Cycle Speed

·   Short recovery