FRIDAY

Banded shoulder activations

Calf pumps and boot strappers

Scorpion twists

Air squats w. T-twists

Mountain climber complex.

Push up plank holds

Strength Development:

Overhead Squats

5 – 5 – 5 – 5 – 5

@ 2 minutes

Stimulus:

· Braced core

· Strong lockout

· Depth in squat

· Strong leg drive

WOD

17 Minute CAP

3 Rounds of:

·    21 Kettlebell Swings (RX 24/16 Kg)

·    100 Meter Run, then

3 Rounds of:

·    15 Kettlebell Goblet Squats

·    100 Meter Run, then

3 Rounds of:

·    9 Kettlebell Snatches

·    100 Meter Run

Stimulus:

·   Unbroken Consistent Sets