Dynamic, calf pumps,

 

scap pull ups, lat pull backs, hollows, and arches,

 

active hang hold or

hanging L-sit or knee tuck hold.

 

 

Strength Development

Front Squats

 

5 sets of 4

 

@ 2 minutes/set

 

Focusing on:

 

·    Braced core & glutes

·    Engaged lats and strong-arm drive

 

WOD

 

20 Minute CAP

 

10-9-8-7-6-5-4-3-2-1-then

1-2-3-4-5-6-7-8-9-10

 

·   Toes-to-Bar

·   Dumbbell Snatches (Alternating)

 

 

Wanting to build:

·   Fast consistent sets on each movement

·   Short recovery time