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. Good Mornings 4 x 10 [40x0] - rest 30sec A2. Bentover Lateral Raises 3 x 8-10 [4010] - rest 60sec

    VETERAN Q's: A1. Good Mornings 4 x 10 [40x0] - rest 30sec A2. Muscle Ups 4 x 2-8 -rest 90sec

    Part 2: 7 Rounds for Time of:

    • 8 Deadlift @ 45% 1RM (or 55% 5RM)
    • 8 Toes-to-Bar
    • 8 Push-ups

    *12 min cut-off

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