MONDAY

Wrist wraps/tape

Knee sleeves

Grips

Running Shoes (optional)

Strength Development

10-minute EMOM

·      1^st min: Tuck-to-Hollow

·      2^nd min: Inverted Barbell Rows

·      3^rd min: Thoracic Rotations with DB

Focus:

·  Engaged Core, scap/lats

·  Shoulder and back positioning

WOD

20-minute CAP

21 – 15 – 9

·    Toes-to-Bar OR Leg Raises

·    Box Jumps (RX 24”/20”)

15 – 12 – 9 

·    Pull-ups

·    Box Jumps (RX 24”/20”)

12 – 9 – 6

·    Chest-to-Bars Or Jumping C-2-B

·    Box Jumps (RX 24”/20”)

9 – 6 – 3

·    Bar Muscle-Ups OR Jumping Bar MU

·    Box Jumps (RX 24”/20”)

Aiming to build:

·  Consistent sets

·  Good strong lockout and lunging technique.

·  Fast recovery between movements