Weekly Warm-up 2 Rounds of:

  • 1 Lap Gallop (knees inside hands)
  • 15 Wall Slides (with 3 sec squeeze at bottom)
  • 10 Shoulder Pass Throughs
  • 10 Barbell "Clean" Jumps – focus on not "breaking" the arms (bar touching mid thigh, slight bend in knees, shoulder forward of bar, shoulder blades squeezed together)
  • 10 Barbell Drops from Front Squat Rack position (focus on establishing correct front squat rack position, and notice bar position on the drop. the bar should be kept close, the arms are loose)

Part 1 A1. Split Squat 4 x 8-10 [3010] – rest 60sec (rest 15-30sec between legs as needed) a2. Romanian Deadlift  4 x 6-8 – rest 90sec

Part 2

5 Rounds for Time of:

  • 20 Double Unders
  • 100m Run
  • 10 Toes-to-bar

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