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 NEW Q's:  Split Squats 4 x 6-8 VETERAN Q's: Hang Power Clean 10 x 2 @ 85%

Part 2 Establish max # strict chin-ups (use Tuesday's max if you logged it)

Then: 12 minutes - one round on the minute

  • 3 Deadlift @ 60% of 1RM
  • Strict Chins-ups (33% of max reps)

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