THURSDAY

Strength Development:

Ring Rows/Goblet Squats

10 Minute EMOM

·  1^st Min: Ring Rows OR Ring Pull-ups

·  2^nd Min: Pausing Goblet Squats

Stimulus:

·  Braced core/ Engaged lats

WOD

21 Minute E3MOM

(7 rounds)

Complete in 3 minutes

·     100 Meter Run

·     6 Toes-to-Rings OR 3 Ring Muscle-Ups

·     6 Box Jumps (RX 24”/20”)

·     12 Kettle-bell Swings

Stimulus:

·    Consistent Sets

·    Short recovery time between sets

·    Challenge yourself