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. Press 3 x 5 sets across - rest 60sec (add 1-5lbs more than last time) A2. Pull-ups 3 x 5-10 - rest 60sec A3. Poliquin Step-ups 3 x 20-25/side - rest 60sec

    VETERAN Q's: A1. Press 4 x 6-8 [3011] - rest 20sec A2. Kipping Pull-ups 4 x Max Unbroken - rest 30sec A3. Low Box Step-ups 3 x 12=15/side - rest 2min

    Part 2: 5 rounds for Max Reps:

    • 30sec Wall ball
    • 30sec Rest
    • 30sec Box Jumps
    • 30sec Rest
    • 30sec Toes-to-bar
    • 30sec Rest

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