MONDAY

Shoulder activations (dowel)

5 x air squats with T/twists

Boot strappers

Calf pumps

Burgener Warm-up (dowel)

Skill Development:

Movement Warmup

·      Thrusters – breath at top

·      Burpees over-the-Bar

·      Calorie technique

Stimulus:

·   Build to a working weight

·   Strategy for the barbell work

Partner WOD

30 Rounds for Time:

You go – I go Round Each

38-minute CAP

·   7 Calories

·   6 Thrusters (RX 35/25 Kg)

·   5 Burpees Over-the-Bar

Stimulus:

·   Cycle Speed

·   Recover when partner works