WEDNESDAY

Calf Pumps & boot strappers,

Bird-dogs, Fire hydrants,

mountain climber complex.

Good mornings

Air and Cossack squats

KB – deadlifts, Russian swings in to full swing

Wall walks – pike then step up wall, braced core

Strength Development

Bench Press

5 Sets of 5

@ 3 minutes/set

Aiming for:

· Engaged lats/shoulders

· Strong core

WOD

4 Rounds For Time:

16 Minute CAP

·    3 Wall-walks

·    15 Kettlebell Swings (RX 24/16 Kg)

·    400-meter Run

Aim for:

·    Pike before moving feet up wall

·    Braced core

·    Strong hip drive and unbroken sets

·    Good pace for the run.