FRIDAY

calf pumps, boot strappers

air squats with twists, bird dogs, lunge steps (fwd)

ATW cossacks

Wall ball and DB bench press technique

Strength Development

Dumbbell Bench Press

5 – 5 – 5 – 5 – 5

@ 2 minutes/set

Remember:

·  Good back and feet position

·   Strong shoulder drive

WOD

18 Minute AMRAP

·  10 Overhead Plate Lunge Steps (RX 20/10 Kg)

·  10/8 Calories

·  10 Wallballs (RX 9/6 Kg)

Aim for:

·   Unbroken sets

·   Fast transitions between movements

Push for:

·   Consistent set times