FRIDAY

2 minutes bike/row/erg

calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,

shoulder activations (dowel)

Think technique:

Pauses in deadlift positions

Technique Development

Rope Climbs

Progression development

10 minutes

· Feet lock positioning

· Strong Pulls

WOD

10 Rounds For Time:

20 Minute CAP

· 1 Rope Climb

· 100-meter Run

· 10 Deadlift (RX 70/45 Kg)

Aim for:

· Consistent unbroken sets of deadlifts

· Strong pulls in climbs

Push for:

· Focus on tight bites

· 2 to 3 bites