TUESDAY

Calf pumps, M/climbers and Air squats w. twists & rocks

Shoulder activations on rig – scap pullups; lat pull backs

Knee raises/elbows to toes to bar

Burgener warm-up

Mobility

Movement warm-up

10 Minutes

· Cleans and Press

· Toes-to-Bar

· Double-unders

Partner WOD

“Put Down the Ham!”

For Time with a Partner

·    100 calories row/ski-erg/assault bike

·    80 Sit-ups

·    60 Cleans (RX60/40 Kg)

·    40 Toes-to-Bar

·    60 Lunge steps

·    80 Push Press

·    100 Double-unders

Before each exercise 4 Partner over burpees EACH

One person working at a time