WEDNESDAY

Shoulder activation :-

·     windmill complex

Air squats & hip activation

A/squats with thoracic twists

Fire hydrants

Box steps

Strength Development:

Back Squats

5 sets @ 2 minutes

10 – 8 – 6 – 4 – 2

Add weight  – start 50%

Stimulus:

· Strong core

· Drive out of bottom

· Lower under control

WOD

For Time:

21 Minute CAP

5 Rounds:

·   5 Devil’s Press (RX 2@22½/15 Kg)

·   10 Box Jumps (RX 24”/20”)

·   15 Sit-ups OR 10 GHD’s

5 Rounds:

·   10 Single Arm Alternating DB Snatches (RX 22½/15 Kg)

·   5 Box Jumps (RX 30”/24”)

·   15 Sit-ups OR 10 GHD’s

Stimulus:

·   Consistent sets

·   Short recovery time