2/8 Day #25 (Volume/ Go!)

Jump Rope Warm up

A- 2x

30:30

-Singles

-Side straddles

-Split jumps/ scissors

-Skier jumps

-Single foot double jumps (right 1,2 – left 1,2)

B- Shoulder Activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

Skill

Body positioning on CTB pull ups

WOD

Firecracker!

3 rounds of time:

50 double unders

20 CTB pull ups

*7 minute time cap

GoFit

Jump Rope Warm up

A- 2x

30:30

-Singles

-Side straddles

-Split jumps/ scissors

-Skier jumps

-Single foot double jumps (right 1,2 – left 1,2)

B- Shoulder Activation

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

Skill

Body positioning pull ups

WOD

7x

20:40

-Air bike

-Jump rope

-Pull ups