Weekly Warm-up: 5 mins Free Style Rolling

2 rounds of: 1 lap Bear Crawl 20-30 Jumping Jacks 10-15 Push-ups 10 Lateral Split Squats/side at controlled tempo

New Training Cycle Starts Today.

PRIMARY GOALS FOR THIS CYCLE 1. Improve single leg strength and stability 2. Improve upper body structural balance (you have your homework, we will be retesting this so get that homework done!) 3. Improve pull-ups and dips (upper body gymnastic strength)

RECORD YOUR WORKOUTS THIS WEEK AS WE WILL BE RETESTING!

Part 1 A1. Split Squat 4 x 12-15 [3010] - rest 60sec (rest 15-30sec between legs as needed) a2. Romanian Deadlift  4 x 10-12 - rest 60sec

Part 2 Benchmark Test 1 5 Rounds for time:

  • 30 Double Unders
  • 20 Kettlebell Swings
  • 10 Wall Ball

**15min cut-off

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