THURSDAY

Dynamic (high knees, butt kicks, grapevines,), Scorpions & bird dogs, calf pumps,

Shoulder activations (band)

air squats with thoracic twists and forward arm-raises

HS holds, pulses, lowers, Pus

Burgener warm up (barbell)

Zombie squats

Pistol warm-up

Strength Development

Front Squats

4 – 4 – 4 – 4 – 4

@ 2 minutes/set

Aiming for:

· Engaged lats/shoulders

· Strong braced core

· Strong leg drive

WOD

20 Minute AMRAP

· 5 Handstand Push-ups

· 10 pistols (Alt Legs)

· 5 Power Cleans (RX 60/40 Kg)

· 10 Burpees over-the-bar

Aim for:

· Consistent set capacity

· Strong active shoulders for the HSPUs

· Strong pulls for the cleans

Want a challenge?

Do your HSPUs facing the wall😉