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: Dips 4 x Max [3011] – rest 90sec A2. Deadlift 3 x 5 Ramping Sets – rest 90sec

VETERAN Q's: A1: Dips 5 x 6-8 [3011] – rest 90sec A2. Deadlift 3 x 4-6 – rest 90sec

Part 2:

For Time:

21-15-9

  • Dumbbell Push Press
  • Box Jumps

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