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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. Back Squat 4 x 4-6 [30x2] – rest 3 mins

Part 2 3 Rounds for Max Reps of:

  • 1min Max Wall Ball
  • 1min Rest

Immediately followed by...

3 Rounds for Max Reps of:

  • 1min Max Kettlebell Swings
  • 1min Rest

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