MONDAY

Calf pumps, boot strappers,

Air squats with twists & rocks

Emu and Duck walks,

Shoulder activations (band)

Movement warm-up/

Mobility

·    Shoulder mobility

·    Burgener warm-up

·    Hip mobility

· Ankle mobility

· Rolling/stretching

WOD

30 Minute CAP

·   800-meter Run/Row/Ski Erg

·   100 Air Squats

·   800-meter Run/Row/Ski Erg

·   100 Thrusters (RX 20/15 Kg Bar)

·   800-meter Run/Row/Ski Erg

Aim for:

·   Good consistent time with the runs

·   Strong leg drive and braced core with thrusters

·   Breath at the top

·   Building rhythm with the movements