Weekly Warm-up Mobility:  Accumulate 2mins psoas stretching/side Double Under Practice (2 mins)

2 Rounds:

  • 10-15 Ring Rows (controlled tempo)
  • 15-20 Scapular Push-ups
  • 10-15 Squats with band around knees (controlled tempo)
  • 10-15 Low Box Step-ups
  • 2-6 Cast Wall Walks
  • Part 1: A1. Split Squat 4 x 6-8/side [3010] – rest 60sec A2: Romanian Deadlift 4 x 6-8 [40X0] – rest 60sec A3. Chin-ups 4 x 6-8 [3010] – rest 60sec

    B1. Test: Max L-Sit from straight bar. Scale to tucked leg version. Test ends immediately when ankles (or knees in tucked version) drop below crease of hip.

    Part 2: For time: 12-10-8-6-4-2

  • Dumbbell Push Press
  • Dumbbell Power Cleans
  • Toes-to-bar
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