THURSDAY

Shoulder activation (dowel)

Hollow & arches (small & big)

Scap pull ups & lat pull backs

Air squats and holds

Burgener warm up (dowel)

OH squats (dowel)

Calf pumps

Strength Development:

Overhead Squats

6 sets @ 2 minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

·   Add weight each set

·   Braced core

·   Strong drive through legs

WOD

8 Rounds For Time

·   7 Overhead Squats (RX 50/35 Kg)

·   7 Burpees over-the-bar

·   10 Chest-to-Bar Pull-ups

Stimulus:

·   Consistent Sets

·   Strong shoulders