Dynamic: high knees / butt kicks / lunges & spiderman’s

Push up & mountain climber complexes

Air squats with T twists and squat/ankle rocks

Calf pumps

Hollow & arches (small/big)

Scap pull ups & lat pull backs

Burgener warm up (dowel)

 

 

Strength Development:

Front/Back Squats

 

10 Minute EMOM

 

·  1st Min: 2 Front Squats

·  2nd Min: 3 Back Squats

 

 

 

Stimulus:

· Braced core

· Ankle mobility

· Squat depth & drive

 

WOD

 

10 Rounds For Time:

 

18 Minute CAP

 

·    3 Thrusters (RX 60/40 Kg)

·    6 Pull-ups OR 3 Bar Muscle-ups

 

If finished early, then recovery calories

 

Stimulus:

·    Strong leg drive/tight core with thrusters

·    Engaged shoulders/lats

·    Fast consistent pace

 

Recovery Workout

10 Rounds For Time:

 

18 Minute CAP

 

·    3 Thrusters (RX 40/25 Kg)

·    6 Jumping/banded Pull-ups

 

If finished early, then recovery calories

 

Stimulus:

·    Strong leg drive/tight core with thrusters

·    Engaged shoulders/lats

·    Fast consistent pace