WEDNESDAY

Calf Pumps

Bird-dogs, W/walk holds

Air squats w. thoracic twists

Wall facing squats,

Wall lunges with arm circles, Cossack squats

Mountain climbers complex into squat jumps

Movement warm-up

&

Mobility

Mobility:

·    Ankle movement

·    Squat/hip mobility

Movement warm-up:

·   Wallballs

·   Burpee Box Jump-overs

WOD

30 Minute CAP

·    800 Meter Run

·    10 Wallballs (RX 9/6 Kg)

·    5 Burpee Box Jump-overs (RX 24”/20”)

·    20 Wallballs

·    5 Burpee Box Jump-overs

·    30 Wallballs

·    5 Burpee Box Jump-overs

·    40 Wallballs

·    5 Burpee Box Jump-overs

·    50 Wallballs

·    5 Burpee Box Jump-overs

·    800 Meter Run

Stimulus:

·   Consistent Sets