THURSDAY

KB Lat smash – roll & ext. arm

KB Tricep smash – roll & flex

KB Calf smash – flex/roll foot

KB ankle/calf stretch w knee straight and knee bent

Calf pumps, Windmills,

Burgener warm up

Bar – back racked elbow rotations, g/m’s & back squat

Skill Development

10-minute EMOM

·     2 Thrusters (RX 20/15 Bar)

·     1Inchworm

·     3 Burpees

WOD

5 Rounds For Time:

20 Minute CAP

·   10 Thrusters (RX 40/30 Kg)

·   15 Sit-ups OR GHD’s

·   200 Meter Run

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

Recovery Workout

5 Rounds For Time:

20 Minute CAP

·   10 Thrusters (RX 30/20 Kg)

·   15 Sit-ups

·   200 Meter Run

Stimulus:

·   Fast Consistent Sets

·   Short recovery time