THURSDAY

Shoulder activation (bands)

Air squats and feet together squats

Hollow & arches & scap p-up

Kettlebell deadlifts and swings

Strength Development:

Pistols

6 Minute EMOM

3 Each leg/Minute

Stimulus:

·     Depth

·     Strong drive out off bottom

·     Breathing

WOD

6 Rounds For Time

24 Minute CAP

·    10 Pull-ups OR 4 Bar Muscle-Ups

·    20 Kettlebell Swings (RX 24/16 Kg)

·    400 Meter Run OR 25/20 Calories

Stimulus:

·    Do not go too fast!

·    Consistent Sets