TUESDAY

Calf pumps, Mountain climbers, bird dogs and Sampson lunges

Shoulder activations with band on rig

Scap pull ups, lat pull backs and hollows and arches

Knee raises into knees to elbows into toes to bar – keep tension coming down

Skill Development

10 Minute EMOM

Bar MU Transitions/Lunges

·  1^st Min: Transitions – rollers & low bar

·  2^nd Min: forward Lunge Stretches

WOD

6 Rounds For Time:

19 Minute CAP

·    10 Toes-to-Bar OR Knee-Raises

·    8 Overhead DB Forward lunge steps

·    1 Bar Muscle-up (Optional)

·    12/8 Calories

Stimulus:

·    Unbroken sets

·    Engaged core

·    Consistent pacing