MONDAY

Calf pumps, bird dogs,

Air squats, Air squats with T/twists, Mountain climber complex, jumping air squats

Box steps into box jumps

Shoulder activations – band

Scap pull ups, lat pull backs and hollows and arches

Knee raises into knees to elbows into toes to bar

Strength Development:

Gym Complex EMOM

10 Minutes

2/3 Complexes/minute

·      1 Pull-up

·      1 Toes-to-Bar OR Knee-raise

CHALLENGE: do them strict

Stimulus:

·     Strong pull-back

·     Braced Core & timing

WOD

8 Rounds For Time

18 Minute CAP

·    5 Box Jumps (RX 24”/20”)

·    10 Push-ups

·    15 Sit-ups OR 10 GHD’s

·    100 Meter Run

Stimulus:

·   Good form

·   Braced core

·   Challenge yourself to fast consistent sets and rounds