2 minutes bike/row/erg

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

Scap pull ups & lat pull backs, hollow & arches,

 

Wall ball warm up

 

Strength Development

Dumbbell Strict Press

 

5 sets of 5

@ 2 minutes/set

 

Think about:

· Engaged lats/ braced core

· Good set-up scap position

· Tension (no dip)

 

 

WOD

 

On 2:00 min. X 10 Rounds

 

·  15 Wallballs

·  10 Pull-ups

Aim for:

·   Building set capacity

·   Fast transitions between movements

 

Push for:

·   Consistent round times