THURSDAY

Dynamic

Scorpions & bird dogs, calf pumps,

On the rig: bands, scap, hollow & arches, knee raises, lat pull backs into k2elbows.

Ring row technique

Box steps into box jumps

Gymnastics

10 Min EMOM Drills

· 1^st Min: Ring Rows

· 2^nd Min: Side Plank/T -rotations

Looking for:

· Maintain active shoulders

· RRs – Think about pulling your scap together.

· Strong braced core

· Ensure no you have no movement hips

Wanting more:

· Make your RRs deficit

· Add a fractional plate

WOD

For Time:

18 Minute CAP

10-9-8-7-6-5-4-3-2-1

· Knees-to-Elbows

· Box Jumps (RX 24”/20”)

· 100-meter Run between sets

Aim for:

· Consistent set capacity

· Strong active shoulders

· Leg drive with BJ’s