WEDNESDAY

Calf pumps, boot strappers, bird dogs, duck & emu walks,

Air squats with twists & rocks

Torquing of elbows

Shoulder activations – band:

Pull-a-parts, push-ups, sword pulls, (on rig) face pulls.

Prone snow angels

5/10kg plate halos

Weightlifting Focus

Overhead Squat:

Drills:

·    Ankle mobility

·    Shoulder mobility

·    Banded Squat Presses

·    Practice off the rack

WOD:

6 Minute AMRAP

·    5 Overhead Squats

·    20 Double-unders

Deadlift:

Drills:

·    Shoulder development

·    Leg drive

·    Back positioning

·    Practice technique

WOD

10 Minute EMOM

2 Deadlift/minute