WEDNESDAY

Jogging on the spot with L&R ground touches,

Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

mountain climber complex.

Banded Monster walks & good mornings

Air and Cossack squats

HS holds and pulses into lowers

HSPU/Box Jumps

10 Min EMOM Drills

· 1^st Min: Alt DB Shoulder Presses

· 2^nd Min: seated straight leg raises

Looking for:

· Active shoulders

· Strong braced core

15 Minutes Skills

HSPU/Box Piked Push-ups

Floor explosions

Drive

Deficit development

5 Minutes Box Jump Skills

Building explosive speed

Arm swing to drive

Soft landing with good hand position

WOD

10 Minute EMOM

· Handstand Push-ups and box Jumps

Aim for:

· A rep scheme that can be maintained across all 10 sets

· Mastered BJs – practice rebound to build cycle speed