FRIDAY

Lunge steps, calf pumps, bird dogs, air squats, Cossack squats, mountain climbers,

Shoulder activations with band or dowel.

Movement warm-up/

Mobility

·    Shoulder mobility

Movement warm-up (build to your working weight):

·   Devil’s Press

·   Lunges

·   Sit-ups/GHDs

WOD

“A Good Friday”

For Time:

·    800-meter Run

Then:  8 Rounds

·    8 Devil’s Press (2x DB)

·    8 Shoulder racked forward lunge steps (2x DB)

·    8 Sit-ups OR GHDs

·    100-meter Run

Then:

·    800-meter Run

Stimulus:

·   Good transition between the movements