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

 

·  1st Min: Strict pull-ups

·  2nd 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!!!