MONDAY

Calf pumps,

Shoulder activations – band

Scap pull ups, hollow and arches, Lat pull backs, strict pull ups into kipping pull ups

V-up demonstration (shoulders and feet stay off ground)

Skill Development & Mobility

10 Minutes

·  Shoulder mobility

·  DB cleans & OH press and snatches

·  Overhead lunge technique

·  Bar Muscle-up progressions

WOD

For Time

26 Minute CAP

Break up as required

·   100/85 Calories

·   50 V-Ups OR 25 Bar Muscle-ups

·   50 Single Arm Overhead DB forward lunge steps

Stimulus:

·   Consistent Sets

·   Challenge yourself

·   Pick DB weight that you can do unbroken

If you finish before the time cap spend some time working on your mobility