MONDAY

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

Calf pumps, boot strappers, bird dogs, duck & emu walks,

Air squats with twists & rocks

Shoulder activations (dowel)

Burgener warm up

Box steps into box jumps

Movement warm-up/

Mobility

· Power Cleans

· Box Jumps

· Kettlebell Swings

· Burpees over-the-bar

Memorial WOD

“The Six”

6 Rounds For Time:

· 600-meter Run

· 6 Power Cleans (RX 80/50 Kg)

· 6 Box Jumps (RX 30”/24”)

· 6 KB Swings (RX 32/24 Kg)

· 6 Burpees over-the-bar

Aim for:

· Use a portion of the run as your recovery

· Consistent sets

· Good pacing