FRIDAY

2 minutes bike/row/erg

5 x Mountain Climber Complex

5 x air squat with T-twists

5 x scorpions

Calf pumps

Squat jumps

DB snatch pulls (shrug)

Strength Development:

Max Height Box Jump

15 minutes

Find maximum height Box Jump

Stimulus:

· Add height each set

· Drive through legs

· Explosive power

WOD

6 Rounds For Time:

18 Minute CAP or as AMRAP

· 10 Box Jumps (RX 24’/20”)

· 10 Dumbbell Seated Twists

· 10 Dumbbell Snatches (Alternating Arms)

· 10/8 Calories

Stimulus:

· Consistent Sets

· Challenge yourself