WEDNESDAY

200m row/run/ride/erg,

calf pumps, air squats w. twist, Shoulder activations (band on rig), Scap pull ups, hollow & arches, mountain climber complex

DB thruster technique

Cardio

10 Min EMOM

· 1^st Min: 12/9 Calories

· 2^nd Min: Rest

Looking for:

· Maintain consistent pace

· Fast recovery

WOD

For Time:

18 Minute CAP

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

1-2-3-4-5-6-7-8-9-19

· Single arm DB Thrusters

· Burpees over the DB

Aim for:

· Braced core always

· Movement rhythm