MONDAY
200m row/run/ride/erg
Boot strappers Calf pumps Shoulder activations (bands) Scorpions Air squats with T twists and squat/ankle rocks Handstand holds, pulses, lowers and kips (wall or box) Push up complex Scap pull ups & lat pull backs
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Strength Development: Strict Pull-ups/Seated DB Twists
10 Minute EMOM
· 1st Min: Strict Pull-ups · 2nd Min: Seated DB Twists
Stimulus: · A rep scheme you can maintain across all sets · Engaged core & lats |
WOD
12 Rounds For Time:
21 Minute CAP
· 5 handstand Push-ups · 10 Weighted Sit-ups OR GHD’s · 15 Air Squats
Stimulus: · Cycle Speed · Short recovery between each round · Fast and furious · Good form!!! |
Recovery Workout 14 Rounds For Time:
21 Minute CAP
· 5 Push-ups · 10 Sit-ups OR GHD’s · 15 Air Squats
Stimulus: · Cycle Speed · Short recovery between each round · Fast and furious · Good form!!! |