WEDNESDAY

Shoulder Activation (bands)

Hollow and arches

5x air squats w. thoracic twist

Scap pull ups & lat pull backs

Calf pumps

Burgener Warm-up (barbell)

Heart Starter

3 Rounds

· 8/10 Calories

· 3 inchworms

· 10 OH Squats with Dowel

· 20 Calf Pumps

WOD

“Nancy”

23 Minute CAP

5 Rounds for Time:

·   400 Meter Run

·   15 Overhead Squats (RX 42½/30 Kg)

Some Times:

·     Beginners: 17-20+ min

·     Intermediate: 13-16 min

·     Advanced: 10-12 min

·     Elite: <9 min

Recovery:

·   calories machine

Stimulus:

·   Pace for Consistent Sets

·   Fast recovery between each set