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