Weekly Warm-up

5 minutes Roll Out (Foam Roller/Lacrosse Ball)

3 mins Double Under Practice

2 Rounds of:

  • 10-15 Wall Slides with 2-3 sec pause at bottom
  • 15-20 Band Pull Aparts (palms up, controlled tempo)
  • 10-15 Overhead Squats

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

Part 2

4 Rounds for Max Reps of:

  • 30sec Max Dips
  • 30sec Rest
  • 30sec Max Kipping Pull-Ups (or Ring Rows)
  • 30sec Rest
  • 30sec Max Arms Only Wall Ball
  • 30sec Rest

Comment