SATURDAY

Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band

Mountain climber compl.

Air squats with T-twists

Push up complex

Burgener warm up

Dead lift warm up

WOD

“Martin Bell”

Pvt. Martin Bell GM

2^nd Batt. Parachute Reg.

Died 25/01/2011

For Time (with a Partner):

·      2000 Meter Row

·      100 Deadlift (bodyweight)

·      50 Thrusters (RX 43/30 Kg)

·      1000 Meter Row

·      100 Hand-release Push-ups

·      50 Pull-ups

·      500 Meter Row

·      100 Abmat Sit-ups

·      100 Wallballs (RX 9/6 Kg)

Stimulus:

·      Aim for consistent unbroken sets

·      Pacing for consistent sets (smaller reps = faster more consistent working)