FRIDAY

2 minutes bike/row/erg

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

Shoulder activations with band or dowel.

Wall facing squats.

Scap pull ups, lat pull backs, pull up progressions.

 

Strength Development

10 Minute EMOM

 

1st Min: Lat Pull-backs

 

2nd Min: Plank

 

Stimulus:

·   Building shoulder strength and mobility

·   Core Stability

 

WOD

 

5 Rounds For Time:

 

20 Minute CAP

 

·   20 Pull-ups

·   400-meter Run

 

Challenge:

·     Complete as “Nicole”

o   400-meter Run

o   Max Pull-ups

o   20 min AMRAP

 

Stimulus:

·   Consistent sets