MONDAY

Dynamic (high knees, butt kicks, lunges, grapevines)

Calf pumps, Air squats, boot strappers, Mountain climber complex, Duck walk, Emu walk, wrist rolls,

Shoulder activations – band

DB Scott’s Press

Strength Development

10 Minute EMOM

· 1^st Min: DB Overhead Forward Lunge Steps

· 2^nd Min: Strict HSPU

Stimulus:

· Core and shoulder strength development

WOD

8 Rounds For Time:

19 Minute CAP

· 10 Dumbbell Alt Arm Snatches (RX 22½/15 Kg)

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

· 40 Double-unders

Stimulus:

· Consistent Sets