FRIDAY

Strength Development:

Plank/Strict Pull-ups

10 Minute EMOM

1^st Minute: 40 second Plank

2^nd Minute: Strict Pull-ups

Stimulus:

· Solid core, good technique

WOD

Accumulate:

25 Minute CAP

·   25 Air Squats

·   50 KB Snatches

·   100 Sit-ups

·   150/110 Calories Row/Erg/Bike

Stimulus:

·   Consistent Sets

·   Fast recovery

·   Break into volumes you can do.