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. Split Squat 4 x 4-6 [3010] – rest 90sec A2. Deadlift  4 x 4-6 [40x2] – rest 90sec

Part 2: 5 Rounds for Max Reps of:

  • 40sec Max Heavy Thrusters - weight can change for each set.
  • Rest 2mins

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