TUESDAY

Shoulder activation (bands)

Air squats and feet together squats

Burgener Warm-up

Strength Development:

Deficit Deadlifts

5 sets @ 2 minutes

10 – 8 – 6 – 4 – 2

Add weight from last time

Stimulus:

· Controlled lowers (Concentric and Eccentric)

· Engaged Lats. – good setup

· Bracing and breathing

WOD

6 Rounds E3MOM

Every 3 minutes complete:

·   10 Deadlift (RX 60/40 Kg)

·   5 Strict or kipping HSPU’s

·   8-12 Push-ups

·   100 – 200 Meter run OR 7-15 Calories

Stimulus:

·   Consistent Sets

·   Fast recovery