MONDAY

Dynamic (high knees, butt kicks, grapevines)

Scorpions & bird dogs

Air squats with twists & rocks

Calf pumps, penguin jumps

Shoulder activations (band)

Fractional plate shoulder warm-up and push up complex

Scap pull ups & lat pull backs into straight leg raises and toes to bar

10 Minute EMOM

Ring Rows/Rollouts

· 1^st Min: Ring Rows/Bar Rows

· 2^nd Min: Rollouts

Looking for:

· Active shoulders

· Braced core

WOD

0n the 4 Min x 5 Rounds

· 200-meter run/row/ski erg

· 50 double-unders

· 12 Toes-to-Bar OR Straight leg raises

Aim for:

· Good consistent time with the runs

· Breathe through the double-unders

· Land on the balls of feet

· High jump/toes pointed

· Building rhythm with the movements