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. Press 5 x 4-6 [3011] – rest 90 sec A2. Chin-ups 5 x 4-6 [3010] – rest 90 sec

Part 2 3 Rounds for Time of

  • 15 Dumbbell Snatch/side
  • 15 Burpees

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