MONDAY

Calf pumps

Shoulder activations (bands)

Push up complex

Scorpions

Fire hydrants

Strength Development:

Strict Pull-ups/Plank

10 Minute EMOM

·  1^st Min: Strict pull-ups

·  2^nd Min: Plank

Stimulus:

· A rep scheme you can maintain across all sets

· Engaged core & lats

WOD

20 Minute AMRAP

·   5 Pull-ups OR 2 Muscle-ups

·   4 Handstand Push-ups

·   6 Box Jumps (RX 24”/20”)

Stimulus:

·   Consistent sets

·   Pace yourself!!!

Recovery Workout

20 Minute AMRAP

·   5 Banded Pull-ups

·   4 Push-ups

·   6 Box Step-ups (RX 24”/20”)

Stimulus:

·   Consistent sets

·   Pace yourself!!!