Dynamic warm-up Shoulder activation :-

windmill complex, dowel

Burgener Warm-up

Push up complex

Calf pumps

HS holds, pulses & lowers

 

Strength Development:

Renegade Rows/Weighted Sit-ups

 

10 Minute EMOM

 

1st Min: Renegade Rows

2nd Min: Weighted Sit-ups

Stimulus:

· Braced core

· Drive with arms/lats.

 

WOD

 

21 Minute CAP

5 Rounds of:

 

·   5 Handstand Push-ups

·   6 Power Cleans (RX 70/45 Kg)

·   30-50 Double-unders

 

4 Rounds of:

·   4 HSPU’s

·   4 P-Cleans (RX 80/55 Kg)

·   30-50 Double-unders

 

3 Rounds of:

·   3 HSPU’s

·   2 P-Cleans (RX 90/65 Kg)

·   30-50 Double-unders

 

Stimulus:

·   Consistent sets

·   Short recovery time