2 minutes bike/row/erg

calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,

Shoulder activations (dowel)

Box step-ups

 

 

Mobility Development

Movement Warm-up

 

Movements:

· Pullups, C2B

· Box Jumps

· Machine techniques

 

 

WOD

 

“Conditioning for Forte”

 

36 Minute E2MOM

You Go/I Go

 

·  5 Chest-to-Bar Pullups OR Pullups

·  6 Box Jumps (RX 24”/20”)

·  Max Calories (various machines)

Score is Max Calories

 

Aim for:

·   Building set capacity

·   Fast transitions between movements

 

Push for:

·   Maintaining max calories across all sets