THURSDAY

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

Shoulder activations (dowel)

Scap pull ups, Hollow and arches into lat pull backs and straight leg raises.

Banded pull throughs,

Strength Development

Hip Extensions

5 – 5 – 5 – 5 – 5

@ 2 minutes/set

Remember:

·   Strong drive with legs/hips

·   Brace your core

·   Pause at the top – squeeze your glutes

WOD

10-minute EMOM

·   8 DB Alternating Arm Snatches

·   2 Toes-to-Bar or Straight leg raises

Rest 2 minutes

10-minute EMOM

·   4 DB shoulder racked lunge steps

·   4 toes-2-Bar OR straight leg raises

Stimulus:

·   work hard then rest – so aim for 40-50 sec work