Weekly Warm-up: 5 mins Freestyle Rolling or Lacrosse ball

2 Rounds:

  • Bear Crawl (1 length)
  • 4 Turkish Get-ups/side
  • 10 Box Jumps (go big!)

Part 1:

A1. *Strict Pull-ups, 4 x 6-8 (or max if you have less than 6)  [3010] -  Rest 45sec A2. **Dumbbell Split Squats with rear foot elevated - take 3 or 4 sets to find 8RM with STRICT tempo [3010] -  rest 45sec/ between legs.

*if you do not have unassisted pull-ups, perform 5 controlled negatives per set. Jump up to the bar and lower yourself down slowly under control.

**Record heaviest weight used for split squat ON the BOARD. Goal is to find an 8RM

Part 2:

4 x 2 minute Rounds of:

  • 8 Box Jumps
  • 6 Shuttle Runs (length of gym - must touch each wall)
  • 4 Burpees

2 mins rest

1 Comment