WEDNESDAY

Jogging on the spot with L&R ground touches,

Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

Air and jumping squats

Shoulder activation (bands) mountain climber complex

push up complex

box steps

Gymnastics

8 Min EMOM Drills

· 1^st Min: Ring Rows

· 2^nd Min: Hand Release Push-ups (Forte Practice)

Looking for:

· Maintain active shoulders

· Strong braced core

· Tucking your elbows in close to your body

WOD

“Scares”

Work 50/transition 10 sec

4 Rounds

· 1 min: Sit-ups/GHDs

· 1 min: Calories

· 1 min: Alt. DB Snatches

· 1 min: Box Jumps

· 1 min: Overhead DB forward lunge steps (single DB)

· 1 min: Rest

Aim for:

· Consistent sets each minute across all rounds

· Have a strategy