MONDAY

Wrist wraps/tape

Grips

Lifters- optional

Knee Sleeves

Mobility

10 minutes

·  Shoulders

·  Core

·  Hips

Technique:

·  HSPU’s/Piked Push-ups

·  Wallballs

·  Box Jumps

WOD

7 Minute EMOM

·       5-10 HSPU’s OR Piked Push-ups

·       Sit-ups OR GHD’s

Rest 2 minutes

7 Minute EMOM

·       5-10 Wallballs

·       Box Jumps (RX 24”/20”)

Rest 2 minutes

7 Minute EMOM

·       100-meter Run

·       Burpees

Focus:

·   Consistent sets

·   Breathing and short recovery time