THURSDAY

Calf pumps & Scorpions

Shoulder & Glute activations (band),

Air squats w. twist, Cossack squats w ATW’s, wall squats,

Scap/Lat activation into T2B.

Burgener Warm-up with a focus on:

·  OH squat technique

Strength Development

Overhead Squats

5 – 5 – 5 – 5 – 5 

5 sets @ 2 minutes/set

Focus:

·  Braced core

·  Strong shoulder lockout

·  Depth in squat

WOD

8 Minute TABATA

(4 Rounds)

20sec Work/10sec Transition

·     Dumbbell Snatches

·     Sit-ups OR GHD’s

1 minutes Rest

8 Minute TABATA

(4 Rounds)

20sec Work/10sec Transition

·     Overhead Barbell Squats

·     Toes-to-bar OR Straight leg raises

Focusing on:

·   Maximum work – short recovery

·   Consistent sets