THURSDAY

Calf pumps, Air squats with thoracic twists and scorpions

Banded monster walks

Cossack squats and squat jumps

Shoulder activations (dowel)

Burgener warm up

Strength Development

Push Press

5 – 4 – 3 – 2 – 1

@ 2 minutes/set

Aiming for:

· Engaged lats/shoulders

· Braced core

· Good press position

· Fast dip and drive

WOD

For Time:

20 Minute CAP

2 Rounds:

·  21 Push Press (RX 40/30 Kg)

·  21 Sit-ups/GHDs

·  50 Double-unders

2 Rounds:

·  15 Push Jerks (RX 60/40 Kg)

·  15 Sit-ups/GHDs

·  50 Double-unders

2 Rounds:

·  9 Split Jerks (RX 80/50 Kg)

·  9 Sit-ups/GHDs

·  50 Double-unders

Aim for:

·   Strong core and leg drive for overhead presses