Jogging on the spot with L&R ground touches,

Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

mountain climber complex.

Air and Cossack squats

Shoulder activation (bands)



10 Min EMOM Drills


·      1st Min: Seated Straight leg raises

·      2nd Min: Banded Straight arm raises


Looking for:

·     Active shoulders

· Strong braced core




For Time:

18 Minute CAP


“Karen with a Twist”


·    150 Wallballs (RX 9/6 Kg)

·    At the start of every minute including 0:00, 5 Push-ups


Aim for:

·    Consistent sets each minute

·    Strong core for the push-ups

·    Have a strategy