MONDAY

Dynamic (high knees, butt kicks, grapevines), Scorpions & bird dogs, Air squats with twists & rocks, calf pumps,

Shoulder and hip activations

Penguin jumps

Barbell – back racked backward lateral lunge steps and Bradford press

Strength Development

Push Press

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Aiming for:

· Engaged lats/shoulders

· Strong lockouts

· Fast dip and drive

WOD

3 @ 5-minute AMRAP’s

· 100 Double-unders OR 20/15 Calories

· 20 Sit-ups/GHDs

· Max ALT DB Snatches (RX 22½/15 Kg)

· Rest 1 Minute

Aim for:

· Consistent pace for each round

· Strong active shoulders

· Building set volume