Weekly Warm Up

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

    Dirty 30's

    Complete for Time:

    • 30 Box Jumps
    • 30 Kettlebell Swings
    • 30 Push-ups
    • 30 Overhead Lunges
    • 30 Knees-to-Elbows
    • 30 Push Press (45#/30#)
    • 30 Double Unders (90 singles)
    • 30 Ring Rows
    • 30 Wall Ball
    • 30 Burpees

    Part 2:

    **Test Squat**

    Barbell Massage on Inner thigh 2mins/side (Sit down with legs in butterfly position and adjust to get comfortable. Put barbell across inner thigh and roll) Lateral Hamstring Stretch 2mins/side

    ** Re-test Squat **

    Squat Stretch against Wall 2mins Straight Leg Stretch against Wall 2mins

    ** Re-test Squat **

    Bonus: Calf Stretch 2mins/side

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