THURSDAY

30s high knees / butt kicks

Shoulder activation (dowel)

Hollow & arches (small & big)

Scap pull ups & lat pull backs

Knee raises,

K2elbows,

T2B,

Ring holds, lowers and dips

Calf pumps

Strength Development:

Strict Pull-ups/Ring Rows

10-minute EMOM

1^st Min: Strict Pull-ups

2^nd Min: Ring Dips

Stimulus:

· Engaged core

· Active lats/shoulders

WOD

7 Rounds

E3MOM

3 Minutes to Complete

· 3-5 Bar/Ring Muscle-Ups OR 8 Chest-to-Bar Pull-ups

· 100-meter Run

· 10 Toes-to-Bar OR Toes-to-Rings

Stimulus:

· Consistent Sets

· Strong shoulders