FRIDAY

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