FRIDAY

2 minutes bike/row/erg

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

Shoulder activations with band or dowel.

Wall facing squats.

Scap pull ups, lat pull backs, pull up progressions.

Strength Development

10 Minute EMOM

1^st Min: Lat Pull-backs

2^nd Min: Plank

Stimulus:

· Building shoulder strength and mobility

· Core Stability

WOD

5 Rounds For Time:

20 Minute CAP

· 20 Pull-ups

· 400-meter Run

Challenge:

· Complete as “Nicole”

o 400-meter Run

o Max Pull-ups

o 20 min AMRAP

Stimulus:

· Consistent sets