MONDAY

Calf pumps, boot strappers,

Air squats with twists & rocks

Shoulder activations (band)

HS holds, pulses and lowers

Fractional plate w-up: bird dogs, dead bugs, planche press – remember engaged lats, scap back and down

Strength Development

10 Minute EMOM

·      1^st min: 2x DB Planche Press

·      2^nd min: 2x DB Pendlay Rows

Looking for:

·     Engaged lats, scap back and down

·     Braced core – don’t bounce thru the middle

WOD

10 Rounds For Time:

CAP 20 Minutes

·   5+ Handstand Push-ups OR Box Piked Push-ups

·   10 DB Romanian Twists

·   100-meter Run

Aim for:

·   Good pike position – crown (not forehead) to ground, nose to box

·   Challenge yourself on the HSPU’s.

·   R/twists – feet off ground & legs straight

·   Use the run as your recovery – shake out those arms, loose shoulders