MONDAY

Dynamic warm-up (up/back – high kicks, etc.)

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