MONDAY

Dynamic (high knees, butt kicks, lunges, grapevines)

Calf pumps, boot strappers,

Air squats with twists & rocks

Shoulder activations (band)

Strength Development

Deadlifts

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Try to:

· Screw your feet

· Elbows forward

WOD

18 Minute CAP

1-2-3-4-5-6-7-8-9-10

· Deadlifts (RX 100/70 Kg)

· Burpees over-bar

Then:

10-9-8-7-6-5-4-3-2-1

· Deadlifts

· Sit-ups OR GHDs

Aim for:

· Good consistent sets with the deadlifts

· Strong leg drive and braced core

· Building rhythm with the burpees