TUESDAY

Calf pumps, Mountain climbers, bird dogs and

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 to enhance single kip)

Penguin jumps

Skill Development

10 Minute EMOM

Ring Holds/Calories

·  1^st Min: Ring Holds

·  2^nd Min: Calories – focus on developing technique

WOD

9 Rounds For Time:

18 Minute CAP

·    1 Gym Complex

·    35 Double-unders

Gym Complex:

·     2 Knee Raises

·     3 Knee-to-Elbows

·     4 Toes-to-Bar

Stimulus:

·    Unbroken sets

·    Engaged core

·    Consistent pacing