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