THURSDAY

5x Mountain Climber Compl.

Air squats and squat rocks

Shoulder activation (dowel)

Windmill complex

Burgener Warm-up (dowel)

Hollow & arches

Scap pull ups & lat pull backs

Strength Development:

Strict Pull-ups/Ring Dips OR Iron Cross

10 Minute EMOM

1^st Min: Strict Pull-ups

2^nd Min: Ring Dips OR Iron Crosses

Stimulus:

· Braced core

· Drive with arms/lats.

Partner WOD

20 Minute AMRAP

Partner A

·   200 Meter Run

Partner B

·   5 Overhead Squat (RX 30/20 Kg)

·   10 Ring Rows

·   5 V-Sits

Stimulus:

·   Consistent Sets

·   Resume where you left off

·   Easy WOD leading into tomorrow