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. Dips 4 x max [3010] – rest 60sec A2. Deadlift 3 x 5 Ramping sets – rest 10sec A3. Poliquin Step-ups 3 x 20-25 per side – rest 60sec

VETERAN Q’s: A1. Dips 4 x 6-8 – rest 60sec A2. Deadlift 3 x 2-4 [42x0] – rest 10sec A3. Low Side Box Step-ups 3 x 20-25 [2010] – rest 60sec

Part 2:

NEW Q's:

5 Rounds for Time of:

  • 10 Touch and Go Deadlifts @ 50%1RM
  • 20 Box Jumps
  • Rest 90sec

Scaled Up (if you have unassisted chin ups and kipping pull ups):

5 Rounds for Time of:

  • 10 Touch and Go Deadlifts @ 50%1RM
  • 10 Kipping Pull Ups
  • 20 Box Jumps
  • Rest 90sec

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