FRIDAY

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.