WEDNESDAY

calf pumps,

Shoulder activations (band),

Scap pull ups,

hollow & arches

Heart Starter

5 Rounds of:

· 10 DB Deadlifts

· 8 Box Step-ups

· 6 Forward Lunges

· 4 Burpees

· 2 hollow and arches

WOD

5 Rounds (25 Minutes)

Work 50 sec/10 sec Transition

·    Devil’s Press

·    Calories Row

·    Box Jumps

·    Sit-ups/GHD’s

·    Rest

All rest at the same time

Aim for:

·    Active shoulders

·    Braced core always

·    Movement rhythm