WEDNESDAY

Boot strappers/calf pumps

Air squats with T-twists

Shoulder activations (bands) Hollow & arches (small/big)

Lat pull backs

Calf Pumps

Strength Development:

Push Jerk

1 RM

20 minutes

Stimulus:

· Strong shoulder position

· Braced core

· Strong leg drive

WOD

7 Rounds For Time:

16 Minute CAP

·   4 Devil’s Press (RX 22½/15 Kg)

·   8 Toes-to-Bar OR Knee raises

·   32 Double-unders

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

·   Good form

Recovery Workout

7 Rounds For Time:

16 Minute CAP

·   4 Devil’s Press

·   8 Knee raises

·   32 Double-unders

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

·   Good form