FRIDAY

2 minutes bike/row/erg

Banded shoulder activations

Calf pumps and boot strappers

Scorpion twists

Air squats w. T-twists

Mountain climber complex.

Push up plank holds

Ring rows (angles -> deficit)

Strength Development:

Ring Rows/Plank

10 Minute EMOM

· 1^st Min: Ring Rows

· 2^nd Min: Plank

Stimulus:

· Technique

· Braced Core

· Active shoulders

WOD

20 Minute AMRAP

With a Partner

Partner A: 100 Meter Farmers Carry (2X Dumbbells)

Partner B: Calories

Score is total Calories accumulated

Stimulus:

· Use a variety of machines

· Consistent Sets

· Fast changeovers