WEDNESDAY

2 minutes bike/row/erg

Shoulder Activation (dowel)

HS holds, pulses and lowers

With barbell :-

· Good mornings

· Deadlift stages

Strength Development:

Pendlay Rows/Hanging Hurdles

10 Minute EMOM

1^st Min: Pendlay Rows

2^nd Min: 4 Hanging Hurdles

Stimulus:

· Braced core

· Engaged Lats./shoulders

WOD

7 Rounds For Time:

19 Minute CAP

· 10 Deadlift (RX 60/40 Kg)

· 2 Wall-walks

· Through the Monkey Bars

· 200 Meter Run

Stimulus:

· Consistent sets

· Short recovery time