THURSDAY

Calf pumps, Bird-dogs, air squats, mountain climbers,

Cossack & boot strappers

Penguin jumps

Burgener warm up (barbell)

Strength Development:

Deadlifts

5 – 5 – 5 – 5 – 5

@ 2 Minutes

Stimulus:

·     Engaged Lats/legs

·     Braced Core

·   Drive through feet

WOD

8 Rounds For Time:

16 Minute CAP

·   5 DB Thrusters (Left Arm) (RX 15/10 kg)

·   5 Deadlift (RX 80/50 Kg)

·   5 DB Thrusters (Right Arm)

·   40 Double-unders

Stimulus:

·   Good shoulder position

·   Fast Consistent Sets

·   Short recovery time

·   Keep it light