WEDNESDAY
Jogging on the spot with L&R ground touches,
Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air and jumping squats Shoulder activation (bands) mountain climber complex push up complex box steps
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Gymnastics 8 Min EMOM Drills
· 1st Min: Ring Rows · 2nd Min: Hand Release Push-ups (Forte Practice)
Looking for: · Maintain active shoulders · Strong braced core · Tucking your elbows in close to your body |
WOD
“Scares” Work 50/transition 10 sec
4 Rounds
· 1 min: Sit-ups/GHDs · 1 min: Calories · 1 min: Alt. DB Snatches · 1 min: Box Jumps · 1 min: Overhead DB forward lunge steps (single DB) · 1 min: Rest
Aim for: · Consistent sets each minute across all rounds · Have a strategy
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