THURSDAY

Dynamic (up and back incl. lunges and spidermans)

Shoulder activations (band)

Calf pumps, Bird-dogs, air squats, Cossack & boot strappers, Jumping air squats,

Push up & m/climber complexes

Arm circles on wall

Ring holds, lowers, dips

Strength Development

10 Minute EMOM

· 1^st Min: Jumping Ring Holds

· 2^nd Min: Barbell Rollouts

Stimulus:

· Engaged core

· Active shoulders

WOD

8 Rounds For Time:

18 Minute CAP

· 5 Ring Dips

· 10 Box Jumps (RX 24”/20”)

· 15 Kettlebell Swings (RX 24/16 Kg)

Challenge – 1 Ring MU and 4 Ring Dips

Stimulus:

· Form with all movements

· Fast Consistent Sets

· Short recovery time