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. Chin-ups 4 x max [3010] - rest 90sec A2. Back Squat 3 x 5 (sets across) - rest 90sec

VETERAN Q’s: A1. Pull ups 5 x 2-4 - rest 2 mins A2. Back Squat 3 x 2-2-2 (rest 15sec inside cluster) - rest 60sec after cluster

Part 2:

5 Rounds for Time of:

  • 12 HEAVY Kettlebell Swings
  • 8 HEAVY Dumbbell Thrusters
  • Rest 2min

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