November is the month of Referrals…spread the word and get rewarded.

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: Gymnastic Skills Practice

OR

Hang Power Clean Technique Work

Part 2:

4 Rounds for Max Reps of:

  • 30 sec Max Jumping Pull-ups
  • 30sec Max Shuttle Runs
  • 30sec Max Toes to Bar
  • Rest 1min

After Party: 3 x Front Plank Max Hold - Aim for 90sec hold (or max) - rest 1min between efforts

Comment