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: Overhead Squat 4 x 5-6 - rest 2.5mins *work ankle mobility during rest

VETERAN Q’s: A1. Snatch Balance + 2 Overhead Squat 10 x 2 (snatch + overhead squats is one rep) *Rest 60sec with Ankle or Shoulder Mobility work

Part 2:

Battling ropes:

6 Rounds of:

  • 30sec Battling Ropes
  • 30sec Max Burpees
  • Rest 90sec

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