TUESDAY
200m row/run/ride/erg
Calf pumps, M/climbers and Air squats w. twists & rocks Ankle mobility – duck walk, emu walk Banded shoulder activations Dowel back racked – crossing backward lunge step symmetry
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Strength Development: Strict Pull-ups/Inchworms
10 Minute EMOM
· 1st Min: Strict Pull-ups · 2nd Min: Inchworms
Stimulus: · Building pull-up volume, lat strength · Flexibility in hinging at the hips |
WOD
For Time
16 Minute CAP
10-9-8-7-6-5-4-3-2-1
· Pull-ups · Box Jumps (RX 24”/20”) · 100 Meter Run at the end of each set
Stimulus: · Unbroken sets – pull-ups · Explosive leg drive for box jumps · Pacing
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