WEDNESDAY

Up and back

·       Lunges

·       Spidermans

·       inchworms

Air squats and squat rocks

Shoulder activations (bands)

Boot strappers

Scorpions

Calf pumps

Strength Development:

Bench Press

6 sets @ 2 minutes

10 – 8 – 6 – 4 – 2 – 1

Stimulus:

·   Add weight each set

·   Braced core

·   Strong drive through Shoulders

WOD

17-minute AMRAP

·   5 Devil’s Press (RX 2@ 22¹/₂/15 kg)

·   10/8 Calories

·   10 2@ Dumb-bell Overhead Forward Lunge Steps

·   100 Meter Run

Stimulus:

·   Pace for consistent sets