FRIDAY

calf pumps, boot strappers

air squats with twists, bird dogs, Planking to act. core

Push up complex

Burgener warm up (dowel)

Strength Development

Bench Press

5 – 5 – 5 – 5 – 5

@ 2 minutes/set

Remember:

·  Good back and feet position

·   Strong shoulder drive

WOD

17 Minute AMRAP

·  3 Rounds of “The Chief”

o 3 Power Cleans (RX 61/42½ Kg)

o 6 Push-ups

o 9 Air Squats

·  200-meter Run

Aim for:

·   Unbroken sets

·   Fast transitions between movements

Push for:

·   Consistent set times