MONDAY

Dynamic warm-up Shoulder activation :-

windmill complex

Air squats/ hip activation Burgener Warm-up

General Movement Warm-up

10 Minutes

· Shoulder activation

· Practice all movements

· Squat activation

WOD

3 Rounds:

Each Station

50 sec WORK/10 sec Transition

· Ski-Erg

· Sit-ups/GHD’s

· Push Press (RX 40/30 Kg)

· Bike

· Box Jumps (RX 24”/20”)

· Cleans (RX 40/30 Kg)

· Rowing

· Burpees

· Rest 1 min at END of Each Round.

Score is total movements

Stimulus:

· Cycle Speed

· Short recovery