THURSDAY
| 30s high knees / butt kicks
5x Mountain Climber Compl. Air squats and squat rocks Shoulder activation (dowel) Push up complex Boot strappers Wall walk holds and progressions
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Strength Development: Hip Extensions
5 sets @ 2 minutes
5 Hip Extensions/Set
Stimulus: · Add weight each set · Braced core · Drive through leg
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WOD
8 Rounds For Time:
20 Minute CAP
· 200 Meter Run · 10 Ring Push-ups · 2 Wall-walks OR 5 Meter Handstand Walk
Stimulus: · Consistent Sets · Strong shoulders
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