WEDNESDAY

Calf Pumps & boot strappers

Bird-dogs, Fire hydrants,

Air squats w. thoracic twists,

Shoulder activations (dowel)

· O&T, GMs, ATW

Scap pull ups, Lat pull backs,

hollow and arches,

knee raises, knees to elbows, T2B – keep tension coming down

Skill Development

10 Minute EMOM

· 1^st Min: Ring Rows

· 2^nd Min: Empty Barbell Good Mornings

WOD

7 Rounds For Time:

19 Minute CAP

· 5 Deadlift (RX 100/70 kg)

· 10 Toes-to-Bar OR Knee-raises

· 15/12 Calories

Stimulus:

· Consistent Sets

· Good deadlift form

· Cycle Speed