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. Seated Dumbbell Press 4 x 4-6 [3011] – rest 90secs A2. Barbell Rows 4 x 4-6 [3010] – rest 90secs

    B1. 1 Handstand Push every 30 secs for 8mins OR 3 Barbell Press every 30sec (75% 1RM or 85% 5RM) for 8mins

    Part 2:

    As Many Reps as Possible in 5mins of:

    • Double Unders OR Turkish Get-ups

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