TUESDAY

Shoulder activation (bands)

Calf pumps

Push up & mountain climber complexes

Hollow & arches (small & big)

Scap pull ups & lat pull backs

Strength Development:

Deadlifts

6 sets @ 2 minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

·   Add weight each set

·   Braced core/shoulders

·   Strong drive through legs

WOD

For Time:

18 Minute CAP

·    400 Meter Run

·    5 Wall-walks

·    50 Double-unders

·    400 Meter Run

·    4 Wall-walks

·    40 Double-unders

·    400 Meter Run

·    3 Wall-walks

·    30 Double-unders

·    400 Meter Run

·    2 Wall-walks

·    20 Double-unders

·    400 Meter Run

·    1 Wall-walk

·    10 Double-unders

Stimulus:

·    Fast consistent pace