FRIDAY

2 minutes bike/row/erg

Shoulder activations (dowel)

Calf pumps and boot strappers

Air squats w. T-twists

Mountain climber complex.

HS holds, pulses, lowers etc.

Scap pull ups, lat pull backs, pull up progressions.

Skill Development

10 Minute EMOM

· 1^st Min: Low bar transitions with rollers

· 2^nd Min: Handstand push-up progressions

WOD

15 Rounds for Time

22 Minute CAP

· 2 Bar Muscle-ups OR 4 Chest-to-Bar Pull-ups

· 3 Handstand Push-ups

· 4 Sit-ups or GHD’s

Stimulus:

· Unbroken sets

· Good transition between the movements

· Short recovery time between movements