FRIDAY

Shoulder activations (bands)

Boot strappers

calf pumps

Scorpions & inch worms

Air squats with T twists

Squats holds and rocks

Push up & mountain climber complexes

Penguin/high jump

Balls of feet

Strength/Skill Development:

Double-Unders

10 Minute EMOM

·  Pick a rep scheme and maintain across ALL 10 sets

Stimulus:

· Skill/strength development under high volume

· Relaxed shoulders and wrists

WOD

20 Minute AMRAP

Obstacle Course:

·   200 Meter Run

·   3 times over the Wall

·   10 Slam-balls

·   10 Wide Jump-in Push-ups

·   Through the Monkey Bars

Stimulus:

·   Consistent Sets

·   Challenge yourself

Recovery Workout

20 Minute AMRAP

Obstacle Course:

·   200 Meter Run

·   3 times over the Wall

·   10 Slam-balls

·   10 Wide Jump-in Push-ups

·   Through the Monkey Bars

Stimulus:

·   Consistent Sets

·  Challenge yourself