THURSDAY

Dynamic (lunges and spidermans)

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

Shoulder activations (dowel)

Scap pull ups, lat pull backs.

Ring holds, lowers, rows

Strength Development

10 Minute EMOM

1^st Min: Ring Rows

2^nd Min: Bar Dips

Building:

· shoulder strength & mobility

· Core Stability

WOD

8 Rounds For Time:

20 Minute CAP

· 8 Ring Dips OR 4 Bar Muscle-ups

· 6 Box Jump-overs (RX 24”/20”)

· 12 Kettlebell Swings (RX 24/16 Kg)

· 24 Double-unders

How to achieve consistency:

· Aim for unbroken rounds

· Unbroken rounds doesn’t mean push yourself to failure it means break it to suit your abilities but keep working no long pauses

· Walk and breath between movements

· Know yourself and have a strategy