FRIDAY
2 minutes bike/row/erg
calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, Scap pull ups & lat pull backs, hollow & arches,
Wall ball warm up |
Strength Development Dumbbell Strict Press
5 sets of 5 @ 2 minutes/set
Think about: · Engaged lats/ braced core · Good set-up scap position · Tension (no dip)
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WOD
On 2:00 min. X 10 Rounds
· 15 Wallballs · 10 Pull-ups Aim for: · Building set capacity · Fast transitions between movements
Push for: · Consistent round times |