30s high knees / butt kicks

Shoulder activation (bands)

5 x scorpions

10 x air squats with squat holds

Scap pull ups & lat pull backs

Calf pumps

Handstand holds, pulses and lowers

 

Strength Development:

Ring Rows/Shoot-throughs

 

10 minute EMOM

 

1st Min: Ring Rows

2nd Min: Shoot-Throughs

 

Stimulus:

·   Engaged core

·   Active lats/shoulders

 

Partner WOD

 

22 Minute AMRAP

 

Partner A

 

·     200 Meter Sandbag Carry

 

Partner B

 

·     5 Handstand Push-ups

·     10 Ball Slams

·     30 Double-unders

 

Individually pick up where you left off previous round

 

Stimulus:

·     Unbroken sets

·     Fast recovery

·     Challenge yourself