THURSDAY

Shoulder activations (dowel)

Bird-dogs & Junkyard dog

DB warm-up

Skill Development

Dumbbell Complex/ Wallball Sit-ups

DB Complex Each Arm:

· 4 DB Hang Cleans

· 4 DB Push Press

· 4 DB Shoulder Racked forward lunge steps

WOD

7 Rounds For Time:

21 Minute CAP

·   2 Dumbbell Complexes (1 each arm) (RX 22½/15 Kg)

·   10 Wallball Sit-ups (RX 9/6 Kg)

·   10/8 Calories

Stimulus:

·   Form with the dumbbell movements

·   Fast Consistent Sets

·   Short recovery time