TUESDAY

 
200m row/run/ride/erg

Calf pumps, boot strappers

Scorpions & bird dogs,

Air squats with twists & rocks

Shoulder activations

Burgener warm up

 

Btw Strict Press sets:

Complete wall facing squats and wall ball warm up

 

 

Strength Development

Strict Press

 

3 – 3 – 3 – 3 – 3

 

@ 2 minutes/set

 

Remember:

·  Good back and feet position

·  Braced core

·  Tension through whole body

·  Strong shoulder drive

 

WOD

 

10 Round E2MOM

 

20 Minutes

 

·   8 Unbroken Hang Power Cleans

·   12 Wallballs (RX 9/6 Kg)

 

 

Remember to:

·   Fast consistent sets

·   Short recovery time