THURSDAY

Calf pumps, Bird-dogs, air squats, mountain climbers,

Cossack & boot strappers

Jumping air squats,

Burgener warm up (barbell)

Movement warm-up/

Mobility

·    Shoulder mobility

·    Squat/hip mobility

Movement warm-up:

·   Handstand Push-ups

·   Box Jumps

·   Barbell movements

Partner WOD

30 Minute AMRAP

·   1 Mile Run Together

Then: You Go/I Go Rounds

·   Partner A: Rest

·   Partner B:

Complete 1 Round of:

·   5 Handstand Push-ups

·   4 Box Jumps (24”/20”)

·   3 Deadlift (RX 40/30 Kg)

·   2 Hang Power Cleans

·   1 Jerk/Press

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

·   Keep it light & tight