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

 

·      1st Min: Seated Straight leg raises

·      2nd 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