MONDAY

Wrist wraps/tape

Skipping rope

10-minute EMOM

Each minute complete:

·    1-3 Wall-walks (with 1-3 shoulder taps e/side)

·    5-10 Ring Dips – can be done as 1 x MU with 5-10 dips at the top

Focus:

·  Engaged braced core, strong shoulders

·  Arms – full range of motion

WOD

5 Rounds for Time:

12-minute CAP

·       10 DB Renegade Rows

·       15 Sit-ups OR GHD’s

·       30 Double-unders

Focus:

· Consistent pacing – pick DB weight that you can cycle.

·   Braced core

·   Breathing during the Double-unders