THURSDAY

5x Mountain Climber Compl.

5x air squats w. thoracic twist

Shoulder activation (dowel)

Hollow & arches

Scap pull ups & lat pull backs

Dead lift stages w. empty bar

Strength Development:

Deficit Deadlifts

5 sets @ 2 minutes

10 – 8 – 6 – 4 – 2

Add weight from last time

Stimulus:

· Strong leg drive, braced core

· Engaged Lats. – good setup

·  Good back position

WOD

8 Rounds For Time:

16 Minute CAP

·     8 Deadlifts (RX 80/60 Kg)

·     6 Burpees-over-the-Bar

·     4 Box Jumps (RX 30”/24”)

·     2 Bar Muscle-ups OR 4 Pull-ups

Stimulus:

·    Consistent Sets

·    Short recovery between movements