TUESDAY

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