WEDNESDAY

Ballerina stretch w rotation

Band-rig rotations (sq. scap)

Banded o/t’s w. wrap (sq pecs and pull back to act. lats)

Squat rocks, bird dogs, hip-aeroplanes, ring holds, lowers and pulses.

Strength Development:

Push Press

5 Sets of 5

@ 2 minutes

Stimulus:

· Strong shoulder position

· Braced core

· Strong leg drive

WOD

7 Rounds For Time:

16 Minute CAP

·   10 Deadlift (RX 60/40 kg)

·   10 Ring Dips

·   100 Meter Run

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

·   Good form

Recovery Workout

16 Minute AMRAP

·   10 Deadlift (RX 40/30 kg)

·   10 Ring Rows

·   100 Meter Run

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

·   Good form