WEDNESDAY

Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

Air squats w. thoracic twists, Cossack squats.

Torquing of elbows into push up complex.

mountain climber complex.

Deadlift with empty bar

Strength Development:

Bench Press

5 – 4 – 3 – 2 – 1

@ 2 Minutes

Stimulus:

· Technique – back position

· Full arm lockout at top

WOD

5 Round EMOM

Work 50 sec/transition 10 sec

· 1^st Min: Bench Press

· 2^nd Min: Deadlifts (RX 80/50 Kg)

· 3^rd Min: Calories

· 4^th Min: Rest as Spotter

Stimulus:

· Maintain numbers for each round

· Work for the full time and then short recovery