THURSDAY

Shoulder activations (dowel)

M/C and P-up complexes

Bird-dogs & Junkyard dog

Box step ups & step pulses (through hips) into jumps

Footwork for burpee box jumps

Deadlift technique with bar

Skill Development

Rope Climbs

Technique Development

10 minutes

· Feet positioning/locking

· Arm pull ascending and descending

Partner WOD

20 Minute AMRAP

·   4 Rope Climbs

·   8 Burpee Box-Jump-overs (RX 30”/24”)

·   16 Deadlift (RX 80/60 Kg)

·   100 Meter Run together

Stimulus:

·   Break work as required

·   Fast Consistent Sets

·   Short recovery time