Weekly Warm-up: 2 Rounds of:

1 Lap Quadrepedal “Gallop” 10-15 Split Squats/side 10-15 Box Jumps 15-20 Band Pull Aparts

Movement Prep:

  • T-Spine Mobility
  • 15-20 Y's

Strength A1. Dumbbell Press 4 x 6-8 – rest 60sec (aim to do more than last week in weight and/or reps) A2. Chest to Bar Pull-up 4 x max – rest 2 mins

Metcon:

3 min AMRAP

  • 6 Toe-to-Bar
  • 12 Overhead Walking Lunges with Dumbbells
  • rest 30 sec

3 min AMRAP

  • 6 Push-ups
  • 12 Dumbbell Hang Power Cleans
  • rest 30 sec

3 min AMRAP

  • Toe-to-Bar
  • 12 Overhead Walking Lunges with Dumbbells

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