WEDNESDAY

calf pumps, air squats w. twist, Shoulder & Glute activations (band)

HS holds, pulses, lowers, kips/strict HSPUs,

Cardio 

10 Min EMOM

·      1^st Min: 8/6 Calories

·      2^nd Min: 3 inchworms & stretch

Looking for:

·    Maintaining a consistent pace with calories

·    Concentrating on slowing your breathing assists in a fast recovery

WOD

For Time:

15 Minute CAP

“Diane”

21 – 15 – 9

·    Deadlifts (RX 102/70 Kg)

·    Handstand Push-ups

If finished early, calories on machine or go for a run

Aim for:

·    Braced core always

·    Drive each movement