MONDAY

Shoulder activation

5x Mountain Climber Compl.

5x air squats w. thoracic twists and windmill complex,

Hollow & arches

Scap pull ups & lat pull backs

HS holds, pulses etc

Strength Development:

Back Squats

6 sets @ 2 minutes

 5 – 4 – 3 – 2 – 1 – 1 

Building to Heavy

Stimulus:

· Strong active shoulders

· Engaged Lats. – good setup

· Strong drive with legs

** small increments at ^ **

WOD

5 Rounds For Time

16 Minute CAP

·   4 Box Jumps (RX 30”/24”)

·   6 Handstand Push-ups

·   8 GHD’s OR 12 Sit-ups

·   10 Chest-to-Bar Pull-ups

·   100 Meter Run

Stimulus:

·      Unbroken sets

·      Strong initial drive for each movement

Recovery

·   Slow calories on machine of choice