200m row/run/ride/erg

Calf pumps, boot strappers

Banded glute and shoulder activations

Air squats with a plate; ankle rocks and thoracic twists

M/climbers into burpee squats

 

 

Strength Development:

DB Snatches/Strict Pull-ups

 

10 Minute EMOM

 

·  1st Min: DB Snatches

·  2nd Min: Strict Pull-ups

 

Stimulus:

·     Technique

·     Active shoulders

 

 

WOD

 

5 Rounds For Time

 

22 Minute CAP

 

·   400 Meter Run

·   15 Kettlebell Swings (RX 24/16 Kg)

·   30 Wallballs (RX 9/6 Kg)

 

Stimulus:

·   Consistent Sets

·   Challenge yourself