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 60sec A2. Dumbbell Press 5 x 6-8 [3011] - rest 60sec

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

Part 2:

6 Rounds of:

  • 20sec Battling Ropes
  • 20sec Arms Only Wall Ball
  • Rest 2:20min  with Upper Mobility Work

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