Weekly Warm Up

  • 2 Laps of Bear Crawl
  • Leg Swings
  • 10 Overhead Squats
  • 10-15 Push Ups
  • 10-15 Ring Rows
  • Part 1:

    Complete 3 sets - rest 15-30sec between stations as needed. A1.  Tri-pod or Frog stand - try to hold for 20 sec A2. L-sit - hold for 20sec A3. Support Position Hold on rings - 30-50sec A4. Max Push-ups or Handstand Push-ups A5. Skin the Cat 3-6 or Max Deadhang Pull-ups

    Part 2: 2 rounds for Max Cals/Reps of:

    • 3mins Row
    • 2mins Double Unders
    • 1min Arms Only Wall Ball
    • Rest 2mins

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