FRIDAY
| 2 minutes bike/row/erg
Calf pumps Banded shoulder activations Burgener Warm-up – with a barbell |
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Strength Development: Front Racked Forward Stepping Lunge Steps
5 sets @ 2 minutes
10 – 8 – 6 – 4 – 2 Add weight Stimulus: · Strong core · Drive out of step |
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WOD
10 Rounds For Time
20 Minute CAP
· 15 Wall-balls (RX 9/6 Kg) · 15/10 Calories
Stimulus: · Do not go too fast! · Consistent Sets |