2 minutes bike/row/erg

Shoulder Activation (bands)

Hollow and arches

Scap pull ups & lat pull backs

Calf pumps

 

Strength Development:

Back Squats

 

5 sets @ 2 minutes

 

3 each set

Add weight from last time

Stimulus:

· Strong active core

· Engaged Lats. – good setup

· Depth in squat

· Strong drive out of squat

 

WOD

 

17 Minute AMRAP

 

·   4 Box Jump-overs (RX 30”/24”)

·   6 Handstand Push-ups

·   8 Toes-to-Bar

·   100 Meter Run

Stimulus:

·   Consistent Sets

·   Short recovery between movements