Dynamic (lunges and spidermans), Calf pumps,

Shoulder activations (dowel)

Floor – hollow rocks and superman arches, into

Rig – Scap pull ups, Hollow and arches into lat pull backs

 

Burgener & OH warmup

 

 

Movement warm-up/

Mobility

 

·    Shoulder mobility – gymnastics movements

·    Burgener warm-up – weightlifting movements

·    Hip mobility

 

WOD

 

“King Arthur” – modified

 

30 Minute CAP

1 Bar/weight

 

·   15 OH Squats

·   15 Burpee Box Jumps (RX 24”/20”)

·   15 Thrusters

·   15 Power Cleans

·   15 Chest-to-Bar OR Muscle-Ups

·   1 mile run

·   15 Chest-2-Bar OR MU’s

·   15 Power Cleans

·   15 Thrusters

·   15 Burpee Box Jumps

·   15 OH Squats

You should be:

·   Maintain a good cycle speed in all movements.

·   Run at good pace knowing work ahead