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. Dips 5 x max [3011] – rest 60sec A2. Romanian Deadlift 4 x 6-8 [40x0] – rest 10sec A3. Poliquin Step-ups 4 x 20-25 per side – rest 60sec

VETERAN Q's: A1. Dips 5 x 6-8 [3011] – rest 90sec A2. Romanian Deadlift 4 x 4-6 [40x0] – rest 10sec A3. Side Box Step-ups 4 x 20-25 per side – rest 10sec

Part 2:

5 Rounds for Time of:

  • 10 Touch and Go Deadlifts @ 50%1RM
  • 20 Dumbbell Push Press
  • Rest 60sec

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