Weekly Warm-up

5 minutes Freestyle rolling 3 minutes Skipping

2 Rounds of:

  • 10-15 Ring Rows
  • 10-15 Push-ups
  • 10-15 Shoulder Pass Throughs
  • 10-15 Overhead Squats
  • Part 1: NEW Q’s:  Overhead Squat 5RM VETERAN Q’s: Hang Power Clean 12 x 2  – rest 1 min

    Part 2:

    10 Rounds of:

    • 100m Sled Drag, all out effort.
    • max strict pull-ups @ [3010] tempo
    • max strict dips @ [3011] tempo

    *sub 3-5 slow negatives for dips and chins if you don't have strict **Focus is NOT on time it takes to complete, but on Explosive Sprints and Quality chins/dips

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