MONDAY

Calf pumps, boot strappers, bird dogs, duck & emu walks,

Air squats with twists & rocks

Torquing of elbows

Shoulder activations – band:

Pull-a-parts, push-ups, sword pulls, (on rig) face pulls.

Prone snow angels

5/10kg plate halos

Movement warm-up/

Mobility

·    Shoulder mobility

·    Squat mobility

·    Squat clean

Benchmark WOD

The Other TOTAL

45 minutes to find:

·   1 RM Clean

·   1 RM Bench Press

·   1 RM Overhead Squat

Stimulus:

·   To establish where you are at to move forward

·   Break the time as required