Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up 5mins roll-out/free style

2 Rounds:

  • 1 Lap Bear Crawl
  • 10-15 Split Squats/side [32x0]
  • 10-15 Lateral Split Squats/side [32x0]
  • 10-15 Ring Rows [3021]
  • 10-15 Y’s, hold for 3 sec at the top.
  • Arm swings + Legs swings

Part 1: Overhead Squat 3 x 6-8 [4022] - rest 3mins

Part 2: 3 Rounds For Time:

  • 10 DB Muscle Snatch/side
  • 100m Run

Rest 1 min...then:

3 Rounds For Time:

  • 10 Wall Ball
  • 100m Run

After Party: 2 x 2 min plank hold - rest 60sec. (or 2 to 3 sets of max plank hold if unable to hold for full 2 mins)

Comment