FRIDAY

Shoulder activations (bands)

Boot strappers

calf pumps (& knee/toe)

Goblet squat rocks

Air squats with T twists Box pistol rises (x15 each leg)

Kettlebell high pulls

Russian kettlebell swings

Shoulder activations (rings)

Handstand holds & pulses

Strength/Skill Development:

Pistols

10 Minute EMOM

3 Pistols/leg/minute

Stimulus:

· Progression development

· Skill/strength development under higher volume

WOD

8 Minute AMRAP

·   10 Ring Rows OR 3-5 Ring Muscle-ups

·   10 Kettlebell Snatches (5 each arm) (RX 24/16 Kg)

Rest 2 minutes

8 Minute AMRAP

·   5 Handstand Push-ups

·   10 Kettlebell Swings

Stimulus:

·   Consistent Sets

·   Challenge yourself

Recovery Workout

8 Minute AMRAP

·   10 Ring Rows

·   10 Kettlebell Snatches (5 each arm) (light)

Rest 2 minutes

8 Minute AMRAP

·   5 Handstand Push-ups

·   10 Kettlebell Swings

Stimulus:

·   Consistent Sets