TUESDAY

Calf pumps, M/climbers and Air squats w. twists & rocks

Ankle mobility – duck walk, emu walk

HS holds, pulses, lowers

Wall walk holds and hand lifts, Wall facing squats,

Scap pull ups, lat pull backs, hollow and arches into straight leg lifts (single kip)

Strength Development:

Handstand Holds/Lunges

10 Minute EMOM

·  1^st Min: Handstand holds – shoulder taps

·  2^nd Min: stretching lunge steps

Stimulus:

·     Building shoulder strength

·     Flexibility in the hips

WOD

Open 11.5 (Modified)

20 Minute AMRAP

·    5 Power Snatches (RX 50/35 kg)

·    10 Toes-to-Bar

·    15 Wallballs (RX 9/6 Kg)

Stimulus:

·   Unbroken sets

·   Explosive leg drive for wallballs

·   Pacing