TUESDAY

30s high knees / butt kicks

Shoulder activation (bands)

5 x scorpions

10 x air squats with squat holds

Scap pull ups & lat pull backs

Calf pumps

Handstand holds, pulses and lowers

Strength Development:

Ring Rows/Shoot-throughs

10 minute EMOM

1^st Min: Ring Rows

2^nd Min: Shoot-Throughs

Stimulus:

· Engaged core

· Active lats/shoulders

Partner WOD

22 Minute AMRAP

Partner A

· 200 Meter Sandbag Carry

Partner B

· 5 Handstand Push-ups

· 10 Ball Slams

· 30 Double-unders

Individually pick up where you left off previous round

Stimulus:

· Unbroken sets

· Fast recovery

· Challenge yourself