MONDAY

Scorpions & bird dogs

Calf pumps, boot strappers

Air squats with twists & rocks

Shoulder activations (band)

Windmills and wrist rolls

Heart starter/Warm-up

4 Minute AMRAP

·     5 Scap. Pulls/Hollows & arches

·     3 Inchworms

·     4 lunge Steps

·     5 Air squats

We are:

· Building mobility for WOD

WOD

For Time:

“The Middle”

30 Minute CAP

Break up as desired

·   100 Pull-ups

·   200 Push-ups

·   300 Air Squats

Aim for:

·   Small consistent sets on all movements

·   Rounds that you can maintain

Want to push yourself:

·   Practice with a vest