Weekly Warm-up

Mobility: Lat/Tricep Band Stretch – 90-120sec/side Check it here (at about 1:55)

2 mins Double Under Work

2 Rounds:

  • 1 Lap Bear Crawl
  • 10 Wall Slides
  • 10 Band Squats (just below knees) [3030]
  • 10 Split Squats/side with 2-3sec pause at bottom
  • Part 1:

    NEW Q’s: A1: Back Squat 3 x 5 sets across – rest 30sec (*add 5-10# more than last time) A2. Push Ups 3 x 4-8 [3011]– rest 2mins

    VETERAN Q’s: A1. Front Squat 4 x 1-2 – rest 10sec A2. Muscle Up Progressions (1min) – rest 2mins

    Part 2:

    4 Rounds for Max Cals/Reps:

    • 1min Row
    • 2min Max Kettlebell Swings
    • 2min Rest

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