Calf pumps

Boot strappers

Windmills

Wall facing squats

Burgener warm up

Squat rocks (knee over toes)

 

 

Skill Development

Ring Muscle-ups

 

10 minutes

 

Progression development:

·     Hollow & arch

·     Hips to rings

·     Transitions through rings

·     practice

 

WOD

 

10 Rounds For Time:

 

25 Minute CAP

 

·   10/8 Calories

·   15 Wallballs (RX 9/6 Kg)

·   5 Kettlebell Swings (RX 24/16 Kg)

 

 

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

 

 

Recovery Workout

10 Rounds For Time:

 

25 Minute CAP

 

·   10/8 Calories

·   15 Wallballs

·   5 Kettlebell Swings

 

 

Stimulus:

·   Fast Consistent Sets

·   Short recovery time