FRIDAY

calf pumps, boot strappers

air squats with twists, bird dogs,

penguin jumps

burgener warm up

Movement Warm-up

·  Clean & jerks

·  Sit-ups

·  Push-ups

Remember:

·  Good back and feet position for barbell cycling

·  Full hip extension before your arms bend

WOD

10 Rounds for Time:

30 Minute CAP

·  3 Unbroken Clean & Jerks (RX 60/40 Kg)

·  200-meter Run

·  1 Round of:

·    5 Push-ups

·    10 Sit-ups OR GHD’s

·    15 Air Squats

Aim for:

·   Good cycling technique

·   Active shoulders & strong leg drive

·   Unbroken sets

Push for:

·   Consistent movement times and patterns