THURSDAY

Dynamic (lunges and spidermans), Calf pumps,

Shoulder activations (dowel)

High rings – hollow and arches, hips to rings

Low rings – holds, lowers

KB dead lifts and Russian swings

Box steps into box jumps

10 Minute EMOM

Glute Bridges/Ring transitions

· 1^st Min: Glute Bridges

· 2^nd Min: Ring Transitions

Looking for:

· Active shoulders

· Aggressive transitions

WOD

10 Rounds For Time

18 Minute CAP

· 6 Ring Rows OR 3 Muscle-ups

· 12 Kettlebell Swings (RX 24/16 Kg)

· 6 Box Jumps (RX 24”/20”)

Aim for:

· Maintain a good cycle speed in all movements.

· Short recovery between rounds

· Ring position in the row

· Open hips for KB and BJ