TUESDAY

Calf pumps, Mountain climbers, duck walk, fire hydrants.  Bird dogs.

Air squats w. thoracic twists & ankle rocks & Cossacks .

Movement warm-up/

Mobility

·    Shoulder mobility

·    Burgener warm-up

·    Hip mobility

·    Dead-ball ground-to-shoulder

·    Sandbag cleans

WOD

25 Minute CAP

27-24-21-18-15-12-9-6-3

·  Pullups

·  Dead-ball ground-to-Shoulder OR sandbag cleans

·  calories

Aim for:

·   Good consistent sets with all movements

·   Strong leg drive and braced core and back for the dead-balls or sandbag cleans

·   Calories should be the recovery part of the wod.