Once again we come to the end of this training cycle.  Pull out those lovely log books and see how you fared!

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

Part 1: NEW Q's: A1. Overhead Squat 3RM

VETERAN Q's: A1. Snatch Balance 1RM

Part 2: NEW BENCHMARK #2   (*Compare to November 24, 2010) As Many Rounds as Possible in 10 min:

  • 10 Dumbbell Push Press
  • 10 Kettlebell Swings
  • 10 Box Jumps

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