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:

    NEW Q's: A1. Split Squats 4 x 8-10 [3010] – rest 60secs A2. Romanian Deadlift 4 x 8-10 [40x0] – rest 60secs A3. Pull-ups 4 x 4 Negatives OR 4 x 4-8 - rest 60sec

    VETERAN Q's: A1. Split Squats 4 x 8-10 [3010] – rest 60secs A2. Romanian Deadlift 4 x 8-10 [40x0] – rest 10secs A3. MAX Unbroken Kipping Pull-ups - rest 2mins

    Part 2: As Many Rounds as Possible in 12mins of:

    • 15 Box jumps
    • 15 Kettlebell Swings
    • 15 Burpees

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