MONDAY

Boot strappers, Calf pumps

Shoulder activations (dowel)

Air squats with T twists and rocks

Wall squats

Ankle mobility: knees to wall/over toes (hold 3-5s/pulse, press heel down)

Burgener warm up (dowel)

Zombie squats (bar)

Strength Development:

Front Squats

6 Sets at 2 Minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

· Technique focus

· Good shoulder/back position

· Depth & drive with legs

WOD

6 Rounds For Time:

18 Minute CAP

·   15/10 Calories

·   12 Push Presses (RX 40/25 Kg)

·   9 Push-ups

·   6 Front Squats

Stimulus:

·   Cycle Speed

·   Short recovery between each round

·   Fast and furious

·   Good form!!!

Recovery Workout

6 Rounds For Time:

18 Minute CAP

·   15/10 Calories

·   12 Push Presses (30/20 Kg)

·   9 Push-ups

·   12 Air Squats

Stimulus:

·   Cycle Speed

·   Short recovery between each round

·   Good form!!!