Weekly Warm-up

5 minutes Roll Out (Foam Roller/Lacrosse Ball)

  • 4 mins Double Under Practice
  • Arm Circles
  • Leg Swings
  • 2 Lengths carioca /each side (think back to Step Class ladies...Grapevine!)
  • 10-12 Lateral Split Squats/side
  • 15-20 Band Pull Aparts
  • 10 Rounds – 2 x Clean Jump (straight arms) + Hang Power Clean

Part 1 A1. Dumbell Press 5 x 8-10 – rest 60 secs A2. Pull-ups 5 x 6-8 – rest 90 secs

Part 2

4 Rounds for Max Reps of:

  • 30sec Max Arms Only Wall Ball
  • 30sec Rest
  • 30sec Max Double Unders
  • 30sec Rest
  • 30sec Max Burpees
  • 30sec Rest

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