TUESDAY

Calf pumps, boot strappers

Scorpions & bird dogs,

Air squats with twists & rocks

Shoulder&Glute activations

Burgener warm up (dowel)

Scap pull ups, Lat pull backs,

Barbell Cycling

8 Minute EMOM

8 Touch & Go

Hang Power Cleans

Looking for:

·       Maintain the same weight as previously

·       We have added a minute to help you build your cycling endurance

Remember to:

·       Set-up each time

·       Maintain posterior chain engagement

·       Finish each pull

·       Recovery and reset

WOD

6 Round E2MOM

12 Minutes

·   4 Burpees over-the-Bar

·   5 Clean & Jerks (RX 60/40 Kg)

·   6 Pull-ups

Remember to:

·   Fast consistent sets

·   Short recovery time