MONDAY
| Jogging on spot, high knees and butt kicks.
Scorpions, Birds dogs and Calf pumps Shoulder activations (bands on rig) Burgener warm up
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Strength Development
Push Press
5 – 5 – 5 – 5 4 sets @ 2 minutes/set
Focus: · Straight dip and strong leg drive |
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WOD
3 Rounds for Time:
22 Minute CAP
· 6-10 Push-ups OR HSPU’s · 10 TnG Power Cleans · 30 Double-unders · 5 TnG Clean & Jerks · 300/250-meter Row/Run/Ski Erg · Rest 1 minute
Can do as an AMRAP if desired
Wanting to build: · Fast consistent sets on each movement · Short recovery time |