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: Heel to Butt Test *If ya fail – Wall Quad Stretch *If ya pass – Ankle Mobility Wall Drill10/side

Strength: Take 3-5mins to warm-up with lighter weights, then: Power Clean 10 x 2 on the minute OR Speed Deadlift 10 x 2 @ 50% 1RM on the minute

Metcon: 5 Rounds of Time:

  • 8 Deadlifts @ 55%
  • 16 Box Jumps
  • 200 m Run
  • Rest 1 min

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