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

1^st Min: Renegade Rows

2^nd 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