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. Dumbbell Press 5 x 4-6 [3011] - rest 60sec A2. Pull Ups 5 x 4-6 [3010] - rest 90sec

VETERAN Q’s: A1. Push Press 6 x 3 – rest 60sec A2. Pull Ups 5 x 2-4 [3010] - rest 60sec

Part 2:

5 Rounds for Max Reps of:

  • 30sec Battling ropes
  • 30sec Rest
  • 30sec Double Unders
  • 30sec Rest
  • 30sec Burpees
  • 30sec Rest

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