MONDAY

Scorpions, Birds dogs and

Calf pumps

Shoulder activations (bands on rig)

Burgener warm up

Movement Warm-up

·  400-meter Run Or 20/15 Calories

Coach’s choice of banded movements to improve:

·  Front rack mobility

·  Hip & ankle mobility

·  Prime the chest

WOD

AMRAP 7 Minutes

·   Power Cleans

On the minute including the start

·   30 Double-unders

Rest 3 minutes

AMRAP 7 Minutes

·   Burpees over the bar

On the minute including the start

·   100-meter Run

5 Minute Transition

Strength Development

DB Bench Press

5 – 5 – 5 – 5 – 5

@ 2 minutes/set

Wanting to build:

·   Fast consistent sets on each movement

·   Short recovery time