MONDAY

Dynamic (high knees, butt kicks, grapevines)

Scorpions & bird dogs

Air squats with twists & rocks

Shoulder activations (band)

Scap pull ups & lat pull backs

Into pull ups – C2B

Gymnastics

10 Min EMOM Drills

· 1^st Min: Strict Pullups

· 2^nd Min: Plank

Looking for:

· Active shoulders

· Strong braced core

WOD

On 2:00 Min X 10 Rounds

· 4 Pull-ups (Strict/kipping/butterfly)

· 6 Alt Dumbbell Snatches

· 8 Toes-to-Bar OR Straight Leg Raises

· 100-meter Run

Aim for:

· Numbers that allow you to have 20-30 seconds rest between rounds

· Unbroken sets on all movements

· Movement standards & weights that challenge you