FRIDAY
2 minutes bike/row/erg
5 x Mountain Climber Compl. 5 x air squat with T-twists Calf pumps Shoulder activations (dowel) · O/T’s · Good mornings · Deadlift (form) Hollow and Arches Lat pull backs, knee raises & toes to bar progressions |
Strength Development: Pistols
10-minute EMOM
Each Min: 3 Pistols/leg
Stimulus: · Engaged core · Depth development |
WOD
9 Rounds For Time
24-Minute CAP
· 8 Deadlift (RX 60/40 Kg) · 10/8 Calories · 8 Toes-to-Bar · 8 Ball Slams
Stimulus: · Consistent Sets · Challenge yourself |