MONDAY
200m row/run/ride/erg

Boot strappers

Calf pumps

Scorpions

Shoulder activations (bands)

Air squats with T twists and squat/ankle rocks

Wall squats

Hollow and arches

 

 

Strength Development:

Ring Rows/Plank

 

10 Minute EMOM

 

·  1st Min: Ring Rows

·  2nd Min: Plank

 

 

 

Stimulus:

· A rep scheme you can maintain across all sets

· Engaged core & glutes

 

WOD

 

15 Rounds For Time:

 

22 Minute CAP

 

·   7/6 Calories

·   7 Kettlebell Swings (RX 24/16 Kg)

·   7 Wallballs (RX 9/6 Kg)

 

 

Stimulus:

·   Cycle Speed

·   Short recovery between each round

·   Fast and furious

 

Recovery Workout

15 Rounds For Time:

 

25 Minute CAP

 

·   7/6 Calories

·   7 Kettlebell Swings (light)

·   7 Wallballs (light)

 

 

Stimulus:

·   Cycle Speed

·   Short recovery between each round

·   Fast and furious