TUESDAY

Dynamic: high knees / butt kicks / lunges & spiderman’s

Shoulder activation (bands)

Calf pumps

Push up & mountain climber complexes

Hollow & arches (small & big)

Scap pull ups & lat pull backs

Strength Development:

Deadlifts

6 sets @ 2 minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

· Add weight each set

· Braced core/shoulders

· Strong drive through legs

WOD

For Time:

18 Minute CAP

· 400 Meter Run

· 5 Wall-walks

· 50 Double-unders

· 400 Meter Run

· 4 Wall-walks

· 40 Double-unders

· 400 Meter Run

· 3 Wall-walks

· 30 Double-unders

· 400 Meter Run

· 2 Wall-walks

· 20 Double-unders

· 400 Meter Run

· 1 Wall-walk

· 10 Double-unders

Stimulus:

· Fast consistent pace