2 minutes bike/row/erg

Shoulder activations (dowel)

Boot strappers

Air squats with T twists Box

Calf pumps

Burgener warm up (bar)

 

 

Strength Development:

Deadlifts

 

1 RM

 

20 minutes

 

Stimulus:

· Building carefully to heavy

· Engaged shoulders

· Drive through legs

 

WOD

 

12 Minute EMOM

 

Complete each minute

 

·   4 Pull-ups OR 2 Muscle-ups

·   6 Sit-ups OR GHD’s

 

Stimulus:

·   Consistent Sets

·   Strong shoulders

·   Good form.

 

 

Recovery Workout

12 Minute EMOM

 

Complete each minute

 

·   4 Banded Pull-ups

·   6 Sit-ups

 

Stimulus:

·   Consistent Sets

·   Strong shoulders

·   Good form.