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: Dumbbell Press 4 x 8-10 [3011] - rest 60sec A2: Barbell Row 4 x 8-10 [3010] - rest 60sec

B1: 10mins of 1 Handstand Push Up every 30sec OR 8mins of 3 Barbell Presses every 30sec @ approx 75% of 1RM

Part 2:

3 Rounds for Time of:

  • 50 Double Unders
  • 15 Burpees
  • 10 Toes to Bar

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