FRIDAY

calf pumps, boot strappers

air squats with twists, bird dogs,

Box steps/jumps

Gymnastics

10 Min Rope Climbing Technique

·      Locking Feet

·      Arm /hand positioning

·      bites

Looking for:

·    Maintain active shoulders

·    Strong braced core

·    Strong feet lockout

WOD

10 Rounds For Time:

30 Minute CAP

·   5 Handstand Push-ups

·   8 Box Jumps (RX 24”/20”)

·   2 Rope Climbs

·   100-meter Run

Aiming to:

·  Build movement set capacity

·  Consistent pace on the runs each round as recovery