FRIDAY

Shoulder activations (dowel)

Boot strappers

Air squats with T twists Box

Squat rocks (knee over toes)

OH plated sit-backs

Box steps

Calf pumps

Strength Development:

Push Press

6 Sets at 2 Minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

· Good shoulder position

· Braced core

· Strong dip & drive with legs

· Lock and push through

WOD

5 Rounds For Time

21 Minute CAP

·   400 meter run

·   8 Dumb-bell Snatches (RX 22½/15 Kg)

·   6 Box Jump-overs (24”/20”)

·   40 Double-unders

Stimulus:

·   Consistent Sets

·   Challenge yourself

Recovery Workout

4 Rounds For Time

21 Minute CAP

·   400 meter run OR 25/20 calories

·   8 Dumb-bell Snatches

·   6 Box Step-overs (24”/20”)

·   40 Single-unders

Stimulus:

·   Consistent Sets

·   Challenge yourself