TUESDAY

Calf pumps, Mountain climbers, bird dogs

Air squats w. thoracic twists.

Windmills and wrist rolls

Penguin jumps

Scap pull ups & lat pull backs into strict into kipping pullups

WOD

15 Minute AMRAP

·    10 Pull-ups

·    15 Ball slams

·    50 Double-unders

Aim for:

·    Building set volume for all movements

·    Building breathing technique

Strength Development

Deadlifts

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Think about:

· Engaged lats

· Good scap position at set up

· Braced core

· Pushing the floor away rather than pulling weight up (this will help with knees back before hips and shoulders move)