FRIDAY

Shoulder activations (dowel)

Calf pumps

Banded shoulder activations

Scap pull ups, lat pull backs, pull up progressions into knee raises and toes to bar (maintain good core tension)

Movement warm-up/

Mobility

·    Shoulder mobility

Movement warm-up:

·   Bar Mu’s/Toes-to-Bar

·   KB Clean & Press

·   Sandbag carries

WOD

For Time

40      Minute CAP

1 Mile Run

Then: 7 Rounds of:

·    3 Bar Muscle-ups OR Jumping Bar MU’s

·    6 Kettlebell Clean & Press (3 each arm)

·    9 Toes-to-Bar OR Knee-raises

·    100 Meter Sandbag Carry

Then:

800 Meter Run

Stimulus:

·   Unbroken sets

·   Good transition between the movements

·   Short recovery time between movements