FRIDAY

calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,

Scap pull ups, hollow & arches into lat pull backs into straight leg raises into T2B.

Deadlift and Kettlebell technique

Skill Development

Box Jump Technique

·  Leg drive

·  Landing/cycling

Remember:

· Braced core

· Explosive leg drive

WOD

22 Minute CAP

10-9-8-7-6-5-4-3-2-1

·  Deadlifts (RX 100/70 Kg)

·  Kettlebell Swings

·  Box Jumps (RX 24”/20”)

Aim for:

·   Unbroken sets

·   Fast transitions between movements

Push for:

·   Consistent set times