Weekly Warm-up Mobility:   T-Spine Mobility 2mins - lacrosse ball between shoulder blade and spine, bring arm to opposite hip then overhead as close to ear as possible Overhead Band Stretch - 2mins/side

2 Rounds:

  • 1 Lap of Bear Crawl
  • 10-15 X-Band Walks (lead with heel and control movement)
  • 8-12 Front Foot Elevated Split Squat/side (2-3sec pause at bottome)
  • 10-12 Trap-3 Raise/side [4010]
  • Part 1: A1. Split Squats 4 x 4-6 [3010] - rest 90secs A2. Romanian Deadlift 4 x 4-6 [50x0] – rest 90secs A3. Strict Chin Ups 4 x Max [3010] - rest 90secs

    Part 2: 2 Rounds for Max Reps of:

    • 2 mins Max Kettlebell Swings
    • 1min Rest
    • 2mins Max Double Unders
    • 1min Rest
    • 2mins Max Wall Ball
    • 1min Rest

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