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:

Deadlifts

5 – 5 – 5 – 5 – 5

@ 2 Minutes

Stimulus:

·     Technique – back position

·     Braced Core

·     Hips/shoulders ^ together

·     Active shoulders

·     Drive through the floor

WOD

For Time

19 Minute CAP

1 to 10 v. 10 to 1

Toes-to-Bar OR Knee Raises

v.

Deadlifts (RX 80/50 Kg)

Then

10 to 1 v. 1 to 10

Toes-to-Bar OR Knee Raises

v.

Deadlifts

Stimulus:

·   Unbroken sets

·   Good transition between the movements

·   Short recovery time between movements