THURSDAY

Shoulder activations (dowel)

High rings – hollow and arches, hips to rings

Low rings – holds, lowers

KB dead lifts and Russian swings

Box steps into box jumps

10 Minute EMOM

Glute Bridges/Ring transitions

·     1^st Min: Glute Bridges

·     2^nd Min: Ring Transitions

Looking for:

·    Active shoulders

·    Aggressive transitions

WOD

10 Rounds For Time

18 Minute CAP

·   6 Ring Rows OR 3 Muscle-ups

·   12 Kettlebell Swings (RX 24/16 Kg)

·   6 Box Jumps (RX 24”/20”)

Aim for:

·   Maintain a good cycle speed in all movements.

·   Short recovery between rounds

·   Ring position in the row

·   Open hips for KB and BJ