THURSDAY

Shoulder activation (bands)

Air squats & feet together squats

Calf pumps

Burgener Warm-up

Strength Development:

Back Squats

5 sets @ 2 minutes

10 – 8 – 6 – 4 – 2

Add a little more weight from last time

Stimulus:

· Strong core

· Drive out of bottom

· Breathing

WOD

10 Rounds

20 Minute CAP

·     5 Clusters (RX 60/40 Kg)

·     30 Double-unders

Stimulus:

·    Consistent Sets

·    Unbroken double-unders

·    Short recovery