2 minutes bike/row/erg

calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,

 

Penguin jumps

 

Scap pull ups, hollow & arches into lat pull backs into straight leg raises into T2B.

 

Wall balls

 

 

Skill Development

Movement Warm-up

 

·  Wall-balls

·  Toes-to-Bar

 

Remember:

· Braced core

· Strong pulls, fast legs

· Strong leg drive

 

WOD

 

36 Minute E2MOM

 

You Go/I Go Format

 

·  10 Wall-balls (RX 9/6 Kg)

·  10 Toes-to-Bar or Straight leg raises

·  Max Double-unders

Aim for:

·   Building set capacity

·   Fast transitions between movements

 

Push for:

·   Consistent round times