FRIDAY

Lunge steps, calf pumps, bird dogs, air squats, Cossack squats, mountain climbers,

Shoulder activations with band or dowel.

Wall facing squats.

Strength Development

Back Squats

5 – 4 – 3 – 2 – 1

Stimulus:

·   Strong drive with legs

·   Strong braced core

WOD

“Honey Nut” – Comptrain

For Time:

20 Minute CAP

·   10 – 1 Clusters (RX 43/30 Kg)

·   200-meter Run

Stimulus:

·   Consistent sets with the Clusters