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:

NEW Q's: A1: Back Squat 3 x 5 sets across - rest 1min A2. Dips 4 x max [3011] - rest 2mins

VETERAN Q's: A1. Front Squat 4 x 4-6 [3011] - rest 1min A2. Dips 4 x max [3011] - rest 2mins

Part 2:

3 Rounds of:

  • 2mins Max Wall Ball
  • 2mins Rest

3 Rounds of:

  • 1min Max Toes-to-Bar/Knees to Elbows
  • 1min Rest

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