TUESDAY

Push up & mountain climber complexes

Air squats with T twists and squat/ankle rocks

Calf pumps

Hollow & arches (small/big)

Scap pull ups & lat pull backs

Burgener warm up (dowel)

Strength Development:

Front/Back Squats

10 Minute EMOM

·  1^st Min: 2 Front Squats

·  2^nd Min: 3 Back Squats

Stimulus:

· Braced core

· Ankle mobility

· Squat depth & drive

WOD

10 Rounds For Time:

18 Minute CAP

·    3 Thrusters (RX 60/40 Kg)

·    6 Pull-ups OR 3 Bar Muscle-ups

If finished early, then recovery calories

Stimulus:

·    Strong leg drive/tight core with thrusters

·    Engaged shoulders/lats

·    Fast consistent pace

Recovery Workout

10 Rounds For Time:

18 Minute CAP

·    3 Thrusters (RX 40/25 Kg)

·    6 Jumping/banded Pull-ups

If finished early, then recovery calories

Stimulus:

·    Strong leg drive/tight core with thrusters

·    Engaged shoulders/lats

·    Fast consistent pace