TUESDAY

Calf pumps, Mountain climbers, bird dogs

Air squats w. thoracic twists.

shoulder activations (dowel)

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

Pistol technique:

Feet together squats

Toe to heel pistols

Box pistols

Strength Development

Pistols

8 Minute EMOM

3 Pistols/leg/minute

Aiming for:

· Building on progression

· Strong leg drive

WOD

17 Minute AMRAP

·  10 Toes-to-Rings OR 3+ Ring Muscle-ups

·  8 Box Jumps (RX 24”/20”)

·  50 Double-unders

Aim for:

·   Strong kip for the toes-2-Rings OR Ring MU’s

·   Explosive leg drive for the box jumps

·   Breathing during the double unders, relax your arms

RX+ :

·   Work on rebounding BJs