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: Dips 5 x 8-10 [3011] - rest 90sec A2. Back Squat 4 x 6-8 [40x1] – rest 90sec

Part 2 As Many Rounds as Possible in 10 mins of:

  • 10 Toes to Bar
  • 6 Shuttle Runs

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