Weekly Warm-up

Glute and Ham love - lacrosse ball on on glutes and upper hamstring for 2mins/side L&T Hamstring Stretch - lateral hamstring stretch (check it at 3:09 here) *LOAD the hip...apply the TENSION...hang out!

2mins Double Under Practice

2 Rounds of:

  • 10 Front Foot Elevated Split Squat/side - 2-3 sec pause at bottom of movement.
  • 10-12 X-band Walks/side
  • 15-20 Scap Push-ups
  • 10-15 Y's - 2-3 sec hold at top

Part 1:

NEW Q’s: A1. Barbell Press 4 x 5 sets across – rest 90sec A2. Ring Rows 5 x max – rest 90sec

VETERAN Q’s: A1. Push Press 6 x 3 – rest 60sec A2. Chin Ups 6 x 3 – rest 90sec

Part 2:

3 x 2.5 mins Rounds for Max Reps:

  • 10 Wall Ball
  • 10 Burpees
  • Rest 90sec

Comment