FRIDAY

2 minutes bike/row/erg

Shoulder activations (dowel)

Boot strappers

Air squats with T twists Box

Calf pumps

Burgener warm up (bar)

Strength Development:

Deadlifts

1 RM

20 minutes

Stimulus:

· Building carefully to heavy

· Engaged shoulders

· Drive through legs

WOD

12 Minute EMOM

Complete each minute

· 4 Pull-ups OR 2 Muscle-ups

· 6 Sit-ups OR GHD’s

Stimulus:

· Consistent Sets

· Strong shoulders

· Good form.

Recovery Workout

12 Minute EMOM

Complete each minute

· 4 Banded Pull-ups

· 6 Sit-ups

Stimulus:

· Consistent Sets

· Strong shoulders

· Good form.