TUESDAY

Scorpions & bird dogs,

Air squats with twists.

Planking to act. core

Calf pumps and Penguin jumps

Scap pull ups, hollow & arches into lat pull backs

DB shoulder press technique

Gymnastics

10 Min EMOM Drills

·      1^st Min: Strict Pull-ups

·      2^nd Min: DB Alt shoulder Press

Looking for:

·    Maintain active shoulders

·    Strong braced core

WOD

4 Rounds For Time:

20 Minute CAP

·   20 Pull-ups

·   30 Sit-ups

·   400-meter Run

·   50 Double-unders

Aim for:

·   Breaking into consistent sets

·   Pacing for similar times each round