WEDNESDAY

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)

Gymnastics

10 Min EMOM Drills

· 1^st Min: Seated Straight leg raises

· 2^nd Min: Banded Straight arm raises

Looking for:

· Active shoulders

· Strong braced core

WOD

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