MONDAY

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

Calf pumps, boot strappers,

Air squats with twists & rocks

Shoulder activations (band)

HS holds, pulses and lowers

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

Strength Development

10 Minute EMOM

· 1^st min: 2x DB Planche Press

· 2^nd min: 2x DB Pendlay Rows

Looking for:

· Engaged lats, scap back and down

· Braced core – don’t bounce thru the middle

WOD

10 Rounds For Time:

CAP 20 Minutes

· 5+ Handstand Push-ups OR Box Piked Push-ups

· 10 DB Romanian Twists

· 100-meter Run

Aim for:

· Good pike position – crown (not forehead) to ground, nose to box

· Challenge yourself on the HSPU’s.

· R/twists – feet off ground & legs straight

· Use the run as your recovery – shake out those arms, loose shoulders