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. Low Box Step-up 4 x 12-15side – rest 30sec A2. Ring Dips 4 x 6-10 [3011] - rest 30sec A3. Good Mornings 4 x 10 [4010] - rest 30 secs A4. Bent-over Lateral Raise 4 x 8-10/side – rest 30sec

    Part 2: 4 Rounds for Max Reps of:

    • 30sec Battling ropes
    • 30sec Burpees
    • 30sec Wall Ball
    • 30sec Toe-to-bar
    • Rest 90sec

    After Party - 2mins Calf Stretch/side

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