WEDNESDAY

5 burpees, calf pumps & boot strappers, Bird-dogs,

Wall facing squats,

Air squats w. thoracic twists,

Shoulder activations (dowel)

· O&T, GMs, ATW

Scap pull ups, Lat pull backs,

hollow and arches,

ring holds, lowers, dips

Skill Development

10 Minute EMOM

Ring Muscle-up Progressions

· Transitions

· Ring Rows

· Ring Dips

· Muscle-ups

Stimulus:

· Technique development

WOD

Vegies Day

20 Minute EMOM

50 sec work/10 sec transition

· 1^St Min: Movement 1

· 2^nd Min: Movement 2

Stimulus:

· Athlete’s choice of movements

· Technique development

· Consistent Sets

· Cycle Speed