MONDAY

100m run, Calf pumps, penguin jumps, Scorpions, Birds dogs, boot strappers, broad jumps, m/c complex

box steps into jumps

Shoulder activations (rig) – scap/lat engagement

Gymnastics Development

10 Minute EMOM

· 1^st min: Strict Pull-ups

· 2^nd min: Plank

Focusing on:

· Consistent sets

· Braced core

WOD

7 Minute EMOM

· 6 Knees-to-Elbows

· 4 Box Jumps (RX 24”/20”)

2 minutes Rest

7 Minute EMOM

· 20 Double-unders

· 6 Pull-ups

Focusing on:

· Fast short recovery

· Consistent sets

· K2E – lat engagement