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 5 x max [3010] – rest 90sec A2. Split Squat 4 x 6-8/side [3010] – rest 90sec

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

Part 2:

As Many Rounds as Possible in 12 minutes of:

  • 8 Overhead Squat
  • 12 Burpees
  • 16 Box Jumps

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