FRIDAY

 
2 minutes bike/row/erg

calf pumps, boot strappers

air squats with twists, bird dogs, lunge steps (fwd)

ATW cossacks

 

Wall ball and DB bench press technique

 

 

Strength Development

Dumbbell Bench Press

 

5 – 5 – 5 – 5 – 5

 

@ 2 minutes/set

 

Remember:

·  Good back and feet position

·   Strong shoulder drive

 

WOD

 

18 Minute AMRAP

 

·  10 Overhead Plate Lunge Steps (RX 20/10 Kg)

·  10/8 Calories

·  10 Wallballs (RX 9/6 Kg)

Aim for:

·   Unbroken sets

·   Fast transitions between movements

 

Push for:

·   Consistent set times