TUESDAY

Calf pumps

Mountain climber complex

Air squats with T-twists

Shoulder activations (bands)

HS holds, pulses, lowers

Strength Development:

Shoot throughs/Plank

10 Minute EMOM

·  1^st Min: Shoot throughs

·  2^nd Min: Plank

Stimulus:

·     Building core strength

·     Active shoulders

WOD

21 Minute CAP

·     800 Meter Run

Then:

5 Rounds of:

·     10 handstand Push-ups

·     8 Box Jumps (RX 24”/20”)

Then:

·     800 Meter Run

Stimulus:

·     Engaged shoulders/lats

·     Consistent pacing

·     Explosive jumps

Recovery Workout

21 Minute CAP

·     800 Meter Run

Then:

5 Rounds of:

·     10 Push-ups

·     8 Box Jumps

Then:

·     800 Meter Run

Stimulus:

·     Engaged shoulders/lats

·     Consistent pacing

·     Explosive jumps