200m row/run/ride/erg

Calf pumps, M/climbers and Air squats w. twists & rocks

Ankle mobility – duck walk, emu walk

Banded shoulder activations

Dowel back racked – crossing backward lunge step symmetry

 

 

Strength Development:

Strict Pull-ups/Inchworms

 

10 Minute EMOM

 

·  1st Min: Strict Pull-ups

·  2nd Min: Inchworms

 

Stimulus:

·     Building pull-up volume, lat strength

·     Flexibility in hinging at the hips

 

WOD

 

For Time

 

16 Minute CAP

 

10-9-8-7-6-5-4-3-2-1

 

·    Pull-ups

·    Box Jumps (RX 24”/20”)

·    100 Meter Run at the end of each set

 

Stimulus:

·   Unbroken sets – pull-ups

·   Explosive leg drive for box jumps

·   Pacing