2 minutes bike/row/erg

5 x Mountain Climber Complex

5 x air squat with T-twists

5 x scorpions

Calf pumps

Squat jumps

DB snatch pulls (shrug)

 

 

 

Strength Development:

Max Height Box Jump

 

15 minutes

 

Find maximum height Box Jump

Stimulus:

·   Add height each set

·   Drive through legs

·   Explosive power

 

WOD

 

6 Rounds For Time:

 

18 Minute CAP or as AMRAP

 

·   10 Box Jumps (RX 24’/20”)

·   10 Dumbbell Seated Twists

·   10 Dumbbell Snatches (Alternating Arms)

·   10/8 Calories

 

 

Stimulus:

·   Consistent Sets

·   Challenge yourself