MONDAY

Dynamic (high knees, butt kicks, lunges, grapevines, open the gate)

Calf pumps, boot strappers,

Air squats with twists & rocks

Emu and Duck walks,

Shoulder activations (band)

Movement warm-up/

Mobility

· Shoulder mobility

· Burgener warm-up

· Hip mobility

· Ankle mobility

· Rolling/stretching

WOD

30 Minute CAP

· 800-meter Run/Row/Ski Erg

· 100 Air Squats

· 800-meter Run/Row/Ski Erg

· 100 Thrusters (RX 20/15 Kg Bar)

· 800-meter Run/Row/Ski Erg

Aim for:

· Good consistent time with the runs

· Strong leg drive and braced core with thrusters

· Breath at the top

· Building rhythm with the movements