FRIDAY

 
2 minutes bike/row/erg

Calf pumps

Banded shoulder activations

Hollow & arches & scap p-up

 

 

Strength Development:

Gym Bar Complex

 

10 minutes to build and practice

 

Bar Complex:

·  2 Knee Raises

·  3 Knees-to-Elbows

·  4 Toes-to-Bar

 

Additionally Practice Handstand Walking

 

WOD

 

10 Rounds For Time

 

18 Minute CAP

 

·     1 Gym Bar Complex

·     2 wall-walks OR 5 Meter Handstand Walk

·     10 Box Back Extensions

·     100 Meter Run

 

Stimulus:

·    Strong core

·    Engaged shoulders & Lats.

·    Consistent Sets

 

https://www.youtube.com/watch?v=kQ7-8Sflp8w