MONDAY

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

· 1^st Min: DB Snatches

· 2^nd 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