30s high knees / butt kicks

Calf pumps & Boot strappers Shoulder activations (rig/rings)

·     Scap pull ups

·     Lat pull backs

·     Hollow and Arches

·     knee raises,

·     knees to elbows

·     toes to bar/rings

Handstand holds, pulses, lowers and kips (wall or box)

Box steps/jumps

 

Skill Development:

Movement Warm-up

 

10 Minutes

 

·     Handstand Push-ups

·     Box Jumps

·     Toes-to-Rings

·     Ring Muscle-up’s

 

WOD

 

For time:

 

35 Minute CAP

 

1 mile Run

 

Then: 10 Rounds of:

 

·   6 handstand Push-ups

·   5 Box Jumps (RX 24”/20”)

·   5 Toes-to-Rings OR 1 Ring Muscle-up

 

Recovery calories if finished early

 

Stimulus:

·   Consistent Sets

·   Strong shoulders

 

 

Recovery Workout

For time:

 

35 Minute CAP

 

800 Meter Run/Row

 

Then: 10 Rounds of:

 

·   6 Dumbbell Push Press

·   5 Box Step-overs

·   5 Knee Raises

 

Recovery calories if finished early

 

Stimulus:

·   Consistent Sets

·   Strong shoulders