MONDAY

Calf pumps

Shoulder activations (bands)

Push up complex

Scorpions & Fire hydrants

OH plated sit backs

Strength Development:

Back Squats

6 Sets at 2 Minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

· Building to 1RM next week

· Depth in squat/leg drive

· Braced core

WOD

4 @ 4 Minute Long Tabata’s

4 Minutes – work 40sec/rest 20 sec

·   #1: calories

·   #2: Toes-to-Dumbbell

·   #3: Over sandbag burpees

·   #4: Sandbag Squat Cleans

Rest 1 minute between Tabata’s

Stimulus:

·   Consistent Sets

·   Challenge yourself

Recovery Workout

4 @ 4 Minute Long Tabata’s

4 Minutes – work 40sec/rest 20 sec

·   #1: calories

·   #2: Toes-to-Dumbbell

·   #3: Over sandbag burpees

·   #4: Sandbag Squat Cleans

Rest 1 minute between Tabata’s

Stimulus:

·   Consistent Sets

·   Challenge yourself