WEDNESDAY

200m row/run/ride/erg

Up and back

· Lunges

· Spidermans

· inchworms

Air squats and squat rocks

Shoulder activations (bands)

Boot strappers

Scorpions

Calf pumps

Strength Development:

Bench Press

6 sets @ 2 minutes

10 – 8 – 6 – 4 – 2 – 1

Stimulus:

· Add weight each set

· Braced core

· Strong drive through Shoulders

WOD

17-minute AMRAP

· 5 Devil’s Press (RX 2@ 22¹/₂/15 kg)

· 10/8 Calories

· 10 2@ Dumb-bell Overhead Forward Lunge Steps

· 100 Meter Run

Stimulus:

· Pace for consistent sets