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Weekly Warm-up

5 minutes Roll Out (Foam Roller/Lacrosse Ball)

2 Rounds of:

  • 10-15 Shoulder Pass-throughs
  • 15-20, Scapular Push-ups
  • 10-15 Ring Rows - controlled tempo
  • 10-20 Air Squats

Part 1

A1. Split Squat 4 x 6-8 – rest 90sec (rest 15-30sec between legs as needed) A2. Romanian Deadlift  4 x 4-6 – rest 90sec

Part 2

4 Rounds for Max Reps of:

  • 60sec Max Burpees

*Rest 2.5mins - use rest period for upper body mobility work OR collect 10-30sec of L-sit time

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