TUESDAY

Calf pumps

Mountain climber complex

Air squats with T-twists

Wall squats

Box steps

Strength Development:

Ring Rows/Barbell Rollouts

10 Minute EMOM

·  1^st Min: Ring Rows

·  2^nd Min: Barbell Rollouts

Stimulus:

·       A rep scheme you can maintain across all sets

·       Engaged core & lats

WOD

6 Minute EMOM

·     6 Toes-to-Bar OR Knee-raises

·     3 Box Jumps (RX 24”/20”)

Rest for 1 minutes

6 Minute EMOM

·     6 Kettlebell Swings (heavy)

·     3 Box Jumps

Rest for 1 minutes

6 Minute EMOM

·     6 Sit-ups OR GHD’s

·     3 Box Jumps

Stimulus:

·     Engaged shoulders/lats

·     Braced core

·     Adjust the numbers to challenge yourself

Recovery Workout

6 Minute EMOM

·     6 Knee-raises

·     4 Box Step-ups (RX 24”/20”)

Rest for 1 minutes

6 Minute EMOM

·     6 Kettlebell Swings (light)

·     4 Box Step-ups

Rest for 1 minutes

6 Minute EMOM

·     6 Sit-ups

·     4 Box Step-ups

Stimulus:

·     Engaged shoulders/lats

·     Braced core