THURSDAY

Calf pumps, Bird-dogs, air squats, mountain climbers,

Cossack & Jumping air squats, boot strappers

Shoulder act. (band on rig)

With a 10kg plate:

*   Squat holds

*   Ankle rocks

Strength Development:

Back Squats

5 – 5 – 5 – 5 – 5

@ 2 Minutes

Stimulus:

·     Technique – back position

·     Braced Core

·   Depth in squat

WOD

For Time:

17 Minute CAP

·   400-meter Run:

Then:

21 – 15 – 9

·   Alt Single Arm Dumbbell Thrusters into overhead reverse lunge (RX 22½/15 Kg)

·   Calories

Then:

·   400-meter Run

Stimulus:

·   Form with all movements

·   Fast Consistent Sets

·   Short recovery time