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. Press 5 x 6-8 [3011] – rest 60 sec A2. Strict Chin-ups 5 x 6-8 [3010] – rest 90 sec

Part 2 4 Rounds for Time of:

  • 25 Unbroken Wall Balls
  • 20 Overhead Walking Lunges
  • Rest 90sec

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