Weekly Warm-up:

Roll out: 90-120sec per hamstring - sit on box, put lacrosse ball under your leg Stretch: laying hamstring stretch - contract (5sec)/relax(10sec) - spend 1.5-2min/side

2 Rounds of:

  • 1min Double Unders
  • 15 Wall Slides
  • 10 Ring Rows
  • 10 Hip Hinge

Part 1:

NEW Q’s: A1. Ring Rows 5 x max – rest 90sec A2. Press 4 x 5 sets across [3011] – rest 10sec (add 2-5lbs from last time) A3. Poliquin Step-ups 4 x 20-25 per side – rest 10sec

VETERAN Q’s: A1. Push Press 8 x 2 – rest 60 A2. Chins 8 x 2 – rest 60

Part 2: 4 Rounds for Max Reps of:

  • 30sec Kettlebell Swings
  • 30sec Rest
  • 30sec Burpees (at sustainable pace)
  • 30sec Rest
  • 30sec Double Unders
  • 30sec Rest

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