THURSDAY
30s high knees / butt kicks
5x Mountain Climber Compl. Air squats and squat rocks 5 x wall facing squats Shoulder activation (dowel) Push up complex Boot strappers Hollow & arches (small & big) Scap pull ups & lat pull backs
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Strength Development: Back Squats
6 sets @ 2 minutes
5 – 4 – 3 – 2 – 1 – 1
Stimulus: · Add weight each set · Braced core · Drive through legs · Good back form |
WOD
“Dynamic Duo”
6 Rounds For Time:
18 Minute CAP
· 5 Clean & Jerks (RX 60% of 1RM) · 2 Rounds of: o 5 Pull-ups o 10 Push-ups o 15 Air Squats
Stimulus: · Consistent Sets · Strong shoulders · Technique with the C&J
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