MONDAY

 
Dynamic

calf pumps and Penguin jumps,

Air squats with twists

shoulder activations

 

DB press & snatch technique

 

Gymnastics

10 Min EMOM Drills

 

·      1st Min: Ring Rows

·      2nd Min: DB Alt shoulder Press

Looking for:

·    Maintain active shoulders

·    Strong braced core

 

WOD

 

20 Minute E2MOM

 

2:00min x 10 rounds:

 

·  150m run

·  30 Double Unders

·  10 Alt. DB Snatches

 

 

What’s it about:

·   Building set capacity

·   Use the run as your recovery (yes KH – that does mean you have to run😊)