THURSDAY

5x Mountain Climber Compl.

Air squats and squat rocks

Shoulder activation (dowel)

Windmill complex

Hollow & arches

Scap pull ups & lat pull backs

Strength Development:

KB/DB Alternating Seated Z-Presses

5 sets @ 2 minutes

 12/set (6 each arm)

Stimulus:

· Sit up tall – use your core

· Strong active shoulders

· Engaged Lats. – good setup

· Strong drive off shoulders

WOD

5 Rounds For Time

16 Minute CAP

·   15/10 Calories

·   6 Front Racked DB Lunge Steps

·   15 Wall-balls (RX 9/6 Kg)

·   5/3 Muscle-ups (Ring OR Bar) OR 10 Pull-ups

Stimulus:

·   Consistent Sets

·   Short recovery between movements

·   Engaged shoulders