MONDAY

Dynamic (up and back)

Calf pumps,

Air squats with T-twists,

Shoulder activations (rig or rings) – scap pull ups, hollow and arches, lat pull backs, hips to rings

Ring holds, pulses, lowers

Penguin jumps

Skill Development:

Ring Drills/Med-ball Twists

10 Minute EMOM

· 1^st Min: Ring Drills – transitions

· 2^nd Min: Seated Med-ball Twists

Stimulus:

· Building MU transition strength

WOD

10 Rounds For Time

18 Minute CAP

· 3 Ring Muscle-Ups OR Jumping Ring MU’s OR Ring Transitions

· 30 Double unders

· 100-meter run

Stimulus:

· Unbroken sets

· High intensity short recovery