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

 

·  1st Min: Ring Rows

·  2nd 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