FRIDAY

 
2 minutes bike/row/erg

Banded shoulder activations

Calf pumps and boot strappers

Scorpion twists

Air squats w. T-twists

Mountain climber complex.

Push up plank holds

 

 
 

Strength Development:

Overhead Squats

 

5 – 5 – 5 – 5 – 5

@ 2 minutes

 

Stimulus:

· Braced core

· Strong lockout

· Depth in squat

· Strong leg drive
 

WOD

 

17 Minute CAP

 

 

3 Rounds of:

·    21 Kettlebell Swings (RX 24/16 Kg)

·    100 Meter Run, then

 

3 Rounds of:

·    15 Kettlebell Goblet Squats

·    100 Meter Run, then

 

3 Rounds of:

·    9 Kettlebell Snatches

·    100 Meter Run

 

Stimulus:

·   Unbroken Consistent Sets
THURSDAY
Sat 09/02
THURSDAY