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. Back Squat, 4 x 6-8 [4011] - rest 60sec A2. Ring Dips 5 x 8-10 [3011] - rest 90sec

Part 2 Three Rounds for Max Reps:

  • 60 second Wall Ball
  • 30 second Rest
  • 60 second Double Unders
  • 30 second Rest
  • 60 second Sand Bag Carry
  • 30 second Rest

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