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:

    NEW Q's: A1. Barbell Press 4 x 8 [3011] - rest 90sec A2. Pull-ups 4 x 4 Negatives as slow as possible (add weight if possible) OR 4 x 6-10 Strict Pull-ups - rest 2mins

    VETERAN Q's: A1. Push Press 5 x 3 [41x1] - rest 90sec A2. Strict Pull-ups 5 x 3 - rest 90sec

    PART 2: As Many Rounds as Possible in 15 mins of:

    • 4 Turkish Get-ups/side
    • 8 Toes-to-bar
    • 12 Burpees

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