Weekly Warm-up Mobility: Lacrosse ball to Quads (just above knee) - 1-2mins/side Couch Stretch - 1-2mins/side

2 Rounds:

  • 15 Poliquin OR Low Box Step-ups (controlled tempo)
  • 12 Wall Slides (2-3sec hols at bottom)
  • 10 Shoulder Pass Throughs
  • 10 Overhead Squats with empty bar
  • Part 1: A1. Seated Dumbbell Press 4 x 8-10 [3010] – rest 60sec A2. Barbell Rows 4 x 8-10 [3010] – rest 60sec

    Part 2: 4 Rounds for Max Reps of:

    • 30sec Battling ropes
    • 60sec Double Unders
    • 60sec Wall Ball
    • Rest 2mins

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