Weekly Warm-up Lacrosse Ball to Chest: 90-120sec/side Pec Minor Stretch (on all fours using a box) - 90-120sec/side

2 Rounds:

  • 15 Squats with band below knees
  • 15-20 Band Pull Aparts
  • 15 Poliquin Step-ups OR Low Box Step-ups
  • 8-15 Ring Rows with controlled tempo

NEW Q’s: A1. Press 4 x 5 (sets across) – rest 30sec (*Add 1-5lbs from last time) A2. Poliquin Step-ups 3 x 20-25 per side – rest 90sec *Or Scale Up - Low Box Step Ups 3 x 15-20 [2010] - rest 90sec

VETERAN Q’s: Press 1RM

Part 2:

4 Rounds for Max Reps of:

  • 30sec Battling ropes
  • 30sec Rest
  • 30sec Max Toes to Bar
  • 30sec Rest
  • 30sec Max Ring Dips
  • 30sec Rest
  • 30sec Front Plank Hold
  • 30sec Rest

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