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 [3010] – rest 60sec A2. Dumbbell Press 5 x 6-8 [3011] – rest 10sec A3. Poliquin Step-ups 4 x 20-25 per side – rest 10sec

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

Part 2

4 Rounds for Time of:

  • 15 Unbroken Wall Balls
  • Max Consecutive Kipping Pull-ups (scale with 15 Ring Rows)
  • Rest 90sec

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