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. Ring Rows 5 x max [3010] – rest 2mins A2. Press 4 x 5 sets across [3011] – rest 1min (add 2-5lbs from last time)

VETERAN Q’s: A1. Push Press 8 x 2 – rest 60sec A2. Chins 8 x 2  [30x0] – rest 60sec

Part 2:

4 Rounds for Time of:

  • 20 Unbroken Wall Ball
  • 15 Box Jumps
  • Max Unbroken Pull-ups OR 10 Toes-to-bar
  • Rest 90sec

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