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 5 x max [3010] - rest 60sec A2. Split Squat 4 x 6-8/side [3010] - rest 60sec

VETERAN Q’s: A1. Hang Power Cleans 10 x 2 - rest 60sec

Part 2:

Mini Cindy (AMRAP 10mins):

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

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