MONDAY

Calf pumps

Air squats w. thoracic twists

M/climber into burpee squat

Ballerina stretch w. outward rotation – feel it in the lats

Banded thoracic rotation and shoulder activations

Burgener warm-up

Strength Development:

Strict Press

5 Sets of 5

@ 2 minutes

Stimulus:

· Strong shoulder position

· Braced core

· Strong arm drive

WOD

8 Rounds For Time

20 Minute CAP

·   15/12 Calories

·   10 Push Presses (RX 50/35 Kg)

·   5 Burpees over-the-bar

Stimulus:

·   Consistent Sets

·   Challenge yourself