TUESDAY

Calf pumps,

Mountain climbers

Air squats with twists & rocks

Duck walk, Emu walk

Banded shoulder activations

Wrist mobility

Movement warm-up

&

Mobility

Mobility:

·    Shoulder mobility

·    Squat/hip mobility

Movement warm-up:

·   Sandbag cleans

·   Lunge steps

WOD

On the Minute X 30 Min

Work 50 sec/Transition 10 sec

·    1^st Min: Front racked sandbag forward lunge steps

·    2^nd Min: Calories

·    3^rd Min: Burpees

Stimulus:

·   Consistent Sets – aim to maintain that number across all sets

·   Pacing