Weekly Warm-up 2 Rounds of:

  • 2-5 Cast Wall Walks
  • 2-5 Skin the Cats
  • 10-15 Wall Squats at slow tempo
  • 15 Wall Arm Slides

Part 1 NEW Q’s:  Split Squats 3 x 8-12/side [3010] – rest 45 secs/side VETERAN Q’s: Hang Power Clean 12 x 2  – rest 1 min

Part 2

10 Rounds for Time:

  • 50m Sled Sprints
  • 10 Controlled (no kipping) Toe to Bar (or progression)
  • Max Handstand Push-ups/4 controlled negatives aiming for 10sec lowering each rep/max ring dips

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