THURSDAY

Shoulder activations (band)

Calf pumps, Bird-dogs, air squats, Cossack & boot strappers, Jumping air squats,

Push up & m/climber complexes

Arm circles on wall

Ring holds, lowers, dips

Strength Development:

Deadlifts

5 – 4 – 3 – 2 – 1

@ 2 Minutes

Stimulus:

·     Technique – back position

·     Braced Core/breathing

·     Drive through legs

WOD

For Time:

18 Minute CAP

8-16-24-32-24-16-8

Wallballs (RX 9/6 Kg)

4-8-12-16-12-8-4

Deadlifts (RX 70/50 Kg)

·   100-meter Run after each set (7 runs in total)

Stimulus:

·   Form with all movements

·   Fast Consistent Sets

·   Short recovery time