FRIDAY
2 minutes bike/row/erg
Calf pumps Banded shoulder activations Hollow & Arches Slam-ball cleans (med-ball) – slam-ball technique |
Skill Development: Machine Tips
Rower/ Ski-Erg / Erg-Bike
For each machine:
· Foot position · Seat position · Leg drive/direction · Use of arms |
WOD
25 Minute AMRAP
· 400 Meter Run/Erg/Bike · 20 Crunches (see coach to up the ante) · 400 Meter Run/Erg/Bike · 20 Push-up position T-rotations (see coach to up the ante) · 400 Meter Run/Erg/Bike · 20 Slam-balls (see coach to up the ante)
Stimulus: · Engaged shoulders & Lats. · Braced core · Good form · Consistent Sets |