30s high knees / butt kicks

Shoulder activation (bands)

5 x scorpions

5 x air squats with T/twists

Hollow & arches

Scap pull ups & lat pull backs

Knee raises

Burgener Warm-up (dowel)

 

 

 

Strength Development:

Overhead Squats

 

6 sets @ 2 minutes

 

5 – 4 – 3 – 2 – 1 – 1

 

Stimulus:

·   Add weight each set

·   Braced core

·   Drive through legs

·   Strong shoulder lock-out

 

WOD

 

“Hands, Shoulders, Knees & Toes”

 

15 Minute CAP

 

10-9-8-7-6-5-4-3-2-1

 

·     Snatches (RX 50/35 Kg)

·     Toes-to-Bar OR Knee Raises

·     Burpees-over-the-Bar

 

Stimulus:

·     Unbroken sets

·     Fast recovery

·     Challenge yourself