WEDNESDAY

200m row/run/ride/erg

Boot strappers

calf pumps

Air squats with T-twists

Shoulder activations (bands) Hollow & arches (small/big)

Lat pull backs

Knee raises/Knees to elbow

Toes to bar

Strength Development:

Deadlift

6 Sets at 2 Minutes

5 – 4 – 3 – 2 – 1 – 1

Stimulus:

· Technique focus

· Active shoulders

· Good back position

· Drive with legs

WOD

6 Rounds E3MOM

Every 3 minutes complete:

· 200 Meter Run

· 10 Toes-to-Bar

· 8 Deadlift (RX 80/60 Kg)

Stimulus:

· Fast Consistent Sets

· Short recovery time

· Good form

Recovery Workout

6 Rounds E3MOM

Every 3 minutes complete:

· 10/8 calories

· 10 Knee-raises

· 8 Deadlift (RX 60/40 Kg)

Stimulus:

· Fast Consistent Sets

· Short recovery time

Good form