MONDAY

Calf pumps

Shoulder activations (bands)

Push up complex

Scorpions

Fire hydrants

Strength Development:

Bench Press

6 Sets at 2 Minutes

10 – 8 – 6 – 4 – 2  – 1

Stimulus:

· Technique focus

· Good shoulder/back position

· Full range of motion

WOD

5 Rounds EMOM:

·   1^st Min: Bench Press

·   2^nd Min: Deadlift (RX 80/60 Kg)

·   3^rd Min: calories

·   4^th Min: Rest as Spotter

Stimulus:

·   Go hard for 3 minutes

·   Rest for 1 minute

·   Good form!!!

Recovery Workout

5 Rounds EMOM:

·   1^st Min: Bench Press

·   2^nd Min: Deadlift

·   3^rd Min: calories

·   4^th Min: Rest as Spotter

Stimulus:

·   Go hard for 3 minutes

·   Rest for 1 minute

·   Good form!!!