MONDAY
Dynamic warm-up Shoulder activation :-
windmill complex, dowel Burgener Warm-up Push up complex Calf pumps HS holds, pulses & lowers |
Strength Development: Renegade Rows/Weighted Sit-ups
10 Minute EMOM
1st Min: Renegade Rows 2nd Min: Weighted Sit-ups Stimulus: · Braced core · Drive with arms/lats. |
WOD
21 Minute CAP 5 Rounds of:
· 5 Handstand Push-ups · 6 Power Cleans (RX 70/45 Kg) · 30-50 Double-unders
4 Rounds of: · 4 HSPU’s · 4 P-Cleans (RX 80/55 Kg) · 30-50 Double-unders
3 Rounds of: · 3 HSPU’s · 2 P-Cleans (RX 90/65 Kg) · 30-50 Double-unders
Stimulus: · Consistent sets · Short recovery time |