TUESDAY
| 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)
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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 |
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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 |