30s high knees / butt kicks

5x Mountain Climber Compl.

Air squats and squat rocks

5 x wall facing squats

Shoulder activation (dowel)

Push up complex

Boot strappers

Hollow & arches (small & big)

Scap pull ups & lat pull backs

 

 

Strength Development:

Back Squats

 

6 sets @ 2 minutes

 

5 – 4 – 3 – 2 – 1 – 1

 

Stimulus:

·   Add weight each set

·   Braced core

·   Drive through legs

·   Good back form

 

WOD

 

“Dynamic Duo”

 

6 Rounds For Time:

 

18 Minute CAP

 

·   5 Clean & Jerks (RX 60% of 1RM)

·   2 Rounds of:

o    5 Pull-ups

o    10 Push-ups

o    15 Air Squats

 

Stimulus:

·   Consistent Sets

·   Strong shoulders

·   Technique with the C&J