MONDAY

Dynamic warm-up Shoulder activation :-

windmill complex

Air squats/ hip activation Burgener Warm-up

Heart Starter

6 Minute EMOM

6 Rounds

· 5 Empty Bar Thrusters

· 4 Hollow & Arches

· 3 Push-ups

WOD

“Hammer”

U.S. Army 1^st Sgt. Michael Bordelon (37)

Died 10/05/2005

Mosul, Iraq

5 Rounds For Time:

22 minute CAP

· 5 Power Cleans (RX 61/42½ Kg)

· 10 Front Squats

· 5 Jerks

· 20 Pull-ups

· Rest 90 Seconds between rounds

Stimulus:

· Cycle Speed

· Short recovery