Weekly Warm-up

Mobility: Lacrosse ball to Butt (yes…butt!) – 60-90sec/side Glute Stretch (be mindful of your knee and adjust if needed) – 60-90sec/side

2 Rounds:

  • 12 Band Squats (band just below knee)
  • 8-15 Ring Rows at controlled tempo (focus on locking shoulder blades back and down)
  • 10 Walking Lunges with Hands overhead (straight back leg like the split squat)
  • 15 External Rotations with Band (elbows locked at sides) controlled tempo
  • Part 1: A1. Seated Dumbbell Press 4 x 4-6 [3011] – rest 60sec A2. Barbell Rows 4 x 4-6 [3110] – rest 30sec A3. Low Box Step Ups 3 x 12 [2010]– rest 30sec

    Part 2:

    3 Rounds for Time of:

    • 15 Overhead Squats (Use heaviest load possible for unbroken (or close to) sets. Weight can change between sets.
    • 20 Burpees as fast as possible
    • Rest 90sec

    Part 3: (immediately after last 90sec rest from Part 2)

    • Max Double Unders in 2mins

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