FRIDAY

2 minutes bike/row/erg

calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,

banded monster walks

Fractional plate w-up: bird dogs, dead bugs, planche press – remember engaged lats, scap back and down

10 Minute EMOM

Ring Rows/Plank

· 1^st Min: Ring Rows

· 2^nd Min: Plank

Looking for:

· Active shoulders

· Braced core

WOD

18 Minute EMOM

· Handstand Push-ups/Box Piked/Shoulder press

· Alternating Dumbbell Snatches

Aim for:

· A rep scheme that you can maintain across all 18 sets

· Strong leg drive with the Handstand Push-ups