MONDAY

Shoulder activations (band)

arm windmills

Air squats with twists

Ring row technique

Gymnastics

10 Min EMOM Drills

·      1^st Min: Ring Rows

·      2^nd Min: Side Plank/T -rotations

Looking for:

·    Maintain active shoulders

·    Strong braced core

WOD

20 Minute E2MOM

10 rounds:

·  10 Sit-ups/GHDs

·  8 Pull-ups OR 3+ Bar Muscle-ups

What’s it about:

·   Building set capacity

·   Focus on good form