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: NEW Q's: A1. Poliquin Step-up 3 x 20-25/side - rest 10sec A2. Pec Minor Stretch - 30sec/side A3. Trap-3 Raise 3 x 12-15 - rest 10sec A4. L-Sit - accumulate 20sec

    VETERAN Q's: A1. Forward Lunge with Dumbbells 4 x 10-12 [30x1] - rest 10sec A2. Pec Minor Stretch - 30sec/side A3. Trap-3 Raise 3 x 12-15 - rest 10sec A4. L-Sit - accumulate 30sec

    Part 2: BENCHMARK #2 (compare to April 21 2010 and/or June 23 2010)

    As Many Rounds As Possible in 12 mins of:

    • 6 Pull-ups
    • 8 Push-ups
    • 10 Deadlifts @ 45% 1RM

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