Weekly Warm-up:

5 mins Free Style Rolling

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

New Training Cycle – RECORD YOUR WORKOUTS THIS WEEK AS WE WILL BE RETESTING!

Part 1:

Test Max # Ring Dips at strict [3011] tempo.

Record data and info about what band was used, how much of the band was pulled through the rings, etc.

Part 2: A1. Deadlift 4 x 6-8 [4010], rest 60 sec A2. Split Squat  4 x 6-8 [3010], rest 90 sec *split squat: emphasis on driving off the lead heel.

Part 3: 12 min AMRAP:

  • 12 Wall Ball
  • 6 Shuttle Runs - wall to wall

1 Comment