FRIDAY

Shoulder activations both dowel and banded

Calf pumps, bird dogs, air squats, Cossack squats, mountain climbers,

HS holds, pulses, lowers push ups.

KB deadlifts, Russian swings, full swings

Movement warm-up/

Mobility

·    Shoulder mobility

Movement warm-up:

·   Handstand Push-ups

·   Kettlebell Swings

Partner WOD

32 Minute E2MOM

You Go/I Go

·    5 Handstand Push-ups

·    6 Burpees

·    7 Kettlebell Swings (RX 24/16 Kg)

·    Max Calories

Score = Total Calories

Stimulus:

·   Good transition between the movements

·   Work hard for 2 minutes then rest