2 minutes bike/row/erg

Calf pumps

Banded shoulder activations

Hollow & Arches

Slam-ball cleans (med-ball) – slam-ball technique

 

Skill Development:

Machine Tips

 

Rower/ Ski-Erg / Erg-Bike

 

For each machine:

 

·      Foot position

·      Seat position

·      Leg drive/direction

·      Use of arms

 

WOD

 

25 Minute AMRAP

 

·     400 Meter Run/Erg/Bike

·     20 Crunches (see coach to up the ante)

·     400 Meter Run/Erg/Bike

·     20 Push-up position T-rotations (see coach to up the ante)

·     400 Meter Run/Erg/Bike

·     20 Slam-balls (see coach to up the ante)

 

Stimulus:

·    Engaged shoulders & Lats.

·    Braced core

·    Good form

·    Consistent Sets