Dynamic (lunges and spidermans), Calf pumps, Air & Cossack & squat jumps

Shoulder activations (band on rig)

Scap pull ups & lat pull backs into straight leg raises & T2B

HS holds, pulses, lowers, kips

 

Deadlift tech. with holds

 

Strength Development

Deadlifts

 

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

 

Think about:

· Engaged lats/ braced core

· Good set-up scap position

· Pushing the floor away rather pulling weight up

 

WOD

 

3 Rounds For Time:

 

15 Minute CAP

 

·   10 handstand Push-ups

·   15 Toes-to-Bar OR straight leg raises

·   20 Deadlifts (RX 50/35 Kg)

·   10/8 Calories

 

 

Aim for:

·   Strong leg drive with the HSPUs

·   Consistent sets of deadlifts

·   Building set volume with the toes-2-bars