WEDNESDAY

 
2 minutes bike/row/erg

5x Mountain Climber Compl.

5x wall facing squat

Burgener Warm-up (dowel)

Hollow & arches

Scap pull ups & lat pull backs

Knee raise and T2B progressions

HSPU – pulses and lowers
 

Strength Development:

Front Squats

 

6 sets @ 2 minutes

 

5 – 4 – 3 – 2 – 1 – 1

 

Stimulus:

·   Add weight each set

·   Braced core

·   Drive through legs

·   Good shoulder Rack position
 

WOD

 

10 Rounds For Time:

 

20 Minute CAP

 

·   5 Front Squats (RX 60/40 Kg)

·   5 Handstand Push-ups

·   5 Toes-to-Bar

 

 

Stimulus:

·   Pace for Consistent Unbroken Sets

·   Fast recovery between each set
Monday
SUNDAY
MONDAY