MONDAY
MONDAY |
200m row/run/ride/erg
Boot strappers Calf pumps Scorpions Shoulder activations (bands) Air squats with T twists and squat/ankle rocks Wall squats Hollow and arches
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Strength Development: Ring Rows/Plank
10 Minute EMOM
· 1st Min: Ring Rows · 2nd Min: Plank
Stimulus: · A rep scheme you can maintain across all sets · Engaged core & glutes |
WOD
15 Rounds For Time:
22 Minute CAP
· 7/6 Calories · 7 Kettlebell Swings (RX 24/16 Kg) · 7 Wallballs (RX 9/6 Kg)
Stimulus: · Cycle Speed · Short recovery between each round · Fast and furious |
Recovery Workout 15 Rounds For Time:
25 Minute CAP
· 7/6 Calories · 7 Kettlebell Swings (light) · 7 Wallballs (light)
Stimulus: · Cycle Speed · Short recovery between each round · Fast and furious |