Weekly Warm-up T-spine mobility with lacrosse ball - 2-3 passes per segment Overhead Band Stretch - 90sec/side *Optional Bonus - 2min/side smash lacrosse ball in chest

2 Rounds:

  • 1 lap Bear Crawl
  • 3-6 Cast Wall Walks
  • 10-12 Air Squats with band around knees, slow tempo
  • 15 Poliquin Step-ups/side
  • 10 Shoulder Pass Throughs

Part 1:

NEW Q’s: A1. Chin-ups 4 x max [3010] – rest 90sec A2. Back Squat 3 x 5 (sets across) – rest 90sec

*add 5-10lbs from last time

VETERAN Q’s: A1. Pull ups 5 x 4-6 – rest 90sec A2. Back Squat 3 x 2-2-2 (rest 15sec inside cluster) – rest 90sec after cluster

Part 2:

4 Rounds for Max Reps of:

  • 1min Max Kettlebell Swings
  • 1min Rest
  • 1min Max Double Unders
  • 1min Rest

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