MONDAY

Wrist wraps/tape

Knee sleeves

Skipping rope

Lifters (optional)

Wight belt (optional)

Strength Development

Front Squats

10 – 8 – 6 – 4 – 2

5 Sets @ 2 minutes

Focus:

·   Good leg drive engaged lats and shoulders.

·   Breathing

·   Maintain good core tension and rack position

WOD

7-minute AMRAP

·    10 Single Arm DB Shoulder Racked forward lunge steps

·    10 Sit-ups/GHDs

·    30 Double unders

Rest 2 minutes

7-minute AMRAP

·    10 Alt Arm DB Snatches

·    10 Pistols/Air Squats

(5 each leg)

·    30 Double unders

Aiming to build:

·  Good unbroken sets

·  Fluency in movements

·  Fast recovery between movements

·  Breathing and relaxing during the double-unders