FRIDAY

2 minutes bike/row/erg

Banded shoulder activations

Calf pumps and boot strappers

Scorpion twists

Air squats w. T-twists

Mountain climber complex.

Back racked barbell – backward lunge symmetry

Burgener warm up (empty bar) – cleans, push press, thrusters

Strength Development:

Weighted GM/Push Press

10 Minute EMOM

· 1^st Min: Weighted Good Mornings

· 2^nd Min: Push Press (light)

Stimulus:

· Full range of shoulder motion

· Flexibility in the hips

WOD

“Jacki”

For Time:

· 1000 Meter Row

· 50 Thrusters (RX 20/15 Kg)

· 30 Pull-ups

Stretch and mobility OR go for a run

Stimulus:

· Consistent Sets and pacing