MONDAY

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

Calf pumps, boot strappers,

Air squats with twists & rocks

Torquing of elbows

Shoulder activations – band:

Pull-a-parts, push-ups, sword pulls, (on rig) face pulls.

Prone snow angels

5/10kg plate halos

On rig – reverse grip hang

Ring rows, penguin jumps

Skill Development

10 Minute EMOM

· 1^st Min: Ring Push-ups (toes or knees)

· 2^nd Min: Straight arm DB overhead arm raises

WOD

20 Minute AMRAP

· 3 Ring Muscle-Ups OR 9 Ring Rows

· 9 Sit-ups OR GHDs

· 27 Double-unders

Stimulus:

· Fast Consistent Sets

· Short recovery time between sets