MONDAY

Shoulder activation :-

windmill complex

Air squats & hip activation thoracic twists

Calf pumps

Strength Development:

Strict Pull-ups/Ring Dips

10 Minute EMOM

1^st Min: Strict Pull-ups

2^nd Min: Ring Dips

Stimulus:

· Braced core

· Drive with arms

WOD

For Time:

21 minute CAP

10-9-8-7-6-5-4-3-2-1

·   Toes-to-Bar OR Knee-raises

·   30 Double-unders

Then:

1-2-3-4-5-6-7-8-9-10

·   Sit-ups/GHD’s

·   30 Double-unders

Stimulus:

·   Cycle Speed

·   Short recovery between movements