THURSDAY

Shoulder activations (bands, dowel, rig)

Push up & M/C complexes

DT complex – warm up

Strength Development

Overhead Squats

5 – 5 – 5 – 5 – 5 

5 sets @ 3 minutes/set

Focus:

·  Braced core & shoulders

·  Strong hip/leg drive

·    Depth in squat

WOD

5 Rounds for Time:

15-minute CAP

·     1 Round of Cindy:

o 5 Pull-ups

o 10 Push-ups

o 15 Air Squats

·     1 Round of DT (RX 50/35 Kg)

o 12 Deadlifts

o 9 Hang Cleans

o 6 Push Jerks

Focusing on:

·   Fast short recovery

·  Consistent sets

Looking for a challenge:

Make your push ups deficit or use a stability ball (feet on bench/box)