Weekly Warm-up Lacrosse Ball - side of pelvis - 2min/side Hip Capsule Stretch - 2min/side

2 Rounds:

  • 12 Band Walks/side
  • 8-15 Push Ups (controlled tempo)
  • 15-20 Poliquin Step-ups (controlled tempo)
  • 8-15 Ring Dips (controlled tempo)

Part 1:

A1. Split Squat 4 x 6-8/side [3010] – rest 90sec A2: Romanian Deadlift 4 x 8-10 [40X0] - rest 90sec A3. Chin-ups 4 x Max – rest 90sec

Part 2:

4 Rounds for Max Reps of:

  • 30sec Battling ropes
  • 30sec Rest
  • 30sec Max Wall Balls
  • 30sec Rest
  • 30sec L-Sit
  • 60sec Rest

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