Dynamic (up and back)

Calf pumps, M/climbers and Air squats w. twists & rocks

Shoulder activations on rig – scap pullups; lat pull backs

Knee raises/elbows to toes to bar

Burgener warm-up

 

Mobility

Movement warm-up

 

10 Minutes

 

· Cleans and Press

· Toes-to-Bar

· Double-unders

 

Partner WOD

 

“Put Down the Ham!”

 

For Time with a Partner

 

·    100 calories row/ski-erg/assault bike

·    80 Sit-ups

·    60 Cleans (RX60/40 Kg)

·    40 Toes-to-Bar

·    60 Lunge steps

·    80 Push Press

·    100 Double-unders

 

Before each exercise 4 Partner over burpees EACH

 

One person working at a time