Weekly Warm Up: 5 mins free-style/roll out

Then 2 Rounds:

  • 8-12 Walkouts/Inch Worms
  • 12-16 Scapular Push-ups
  • 8-12 Lateral Split Squats/side
  • 8-12 Broad (long) Jumps

Movement Prep:

  • T-Spine Mobility
  • 15 Wall Slides

Strength: NEW Q's a1. Press, 5 x 2-3, rest 90 sec a2. Chin Ups, 5 x 2-3, rest 90 sec

VETERAN Q's: a1. Press 5 x 1-2 - rest 60sec a2. Chin Ups 5 x 1-2 - rest 90-120sec

Metcon: 3 Rounds - Max Reps

  • 1 min Push Press @ 40% 1RM Push Press (or 55% press 1RM, or 65% of press 5RM)
  • 1 min Double Unders
  • 1 min Wall Ball
  • 1 min Rest

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