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