MONDAY

200m row/run/ride/erg

Calf pumps

Shoulder activations (bands)

Push up complex

Scorpions

Fire hydrants

Strength Development:

Strict Pull-ups/Plank

10 Minute EMOM

· 1^st Min: Strict pull-ups

· 2^nd Min: Plank

Stimulus:

· A rep scheme you can maintain across all sets

· Engaged core & lats

WOD

20 Minute AMRAP

· 5 Pull-ups OR 2 Muscle-ups

· 4 Handstand Push-ups

· 6 Box Jumps (RX 24”/20”)

Stimulus:

· Consistent sets

· Pace yourself!!!

Recovery Workout

20 Minute AMRAP

· 5 Banded Pull-ups

· 4 Push-ups

· 6 Box Step-ups (RX 24”/20”)

Stimulus:

· Consistent sets

· Pace yourself!!!