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:

    NEW Q's: A1. Cast Wall Walks 4 x 3 (5sec hold at top) - rest 30sec A2. Pull Ups Negatives 4 x 4 (weighted if possible) - rest 30sec A3. L-Sit 4 x 20sec - rest 60sec

    VETERAN Q's: A1. Cast Wall Walks 4 x 3 (10-15sec hold at top) - rest 30sec A2. L-Pull Ups 4 x 4-8 [3010] - rest 30sec A3. Heavy Turkish Get-ups 4 x 4/side - rest 60sec

    Part 2: As Many Rounds as Possible in 15min of:

    • 10 Wall Ball
    • 10 Pull-ups
    • 10 Burpees
    • 10 Box Jumps

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