TUESDAY
200m row/run/ride/erg
Calf pumps & boot strappers bird dogs, mount. climbers, Air squats w. thoracic twists Windmills and wrist rolls Burgener warm up F/rack lateral lunge steps 1 min “bring sally” in Zombie Front Squat position
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Strength Development Pausing Front Squats
5 Sets of 4 (2 sec pause) @ 3 minutes/set
60% 1RM Back Squat
Aiming for: · Engaged core · Strong (high) rack position · Strong leg drive |
WOD
2 Rounds For Time:
15 Minute CAP
· 15 Clean & Jerks (RX 60/40 Kg) · 400-meter Run · 15 Sit-ups/GHDs · 400-meter Run
Aim for: · Building good pace for the 400-meter runs · C&J weight that you can cycle through well |