Weekly Warm Up 5oom Row or 2mins Skipping

2 Rounds of:

  • 15-20 Scapular Push Ups
  • 15-20 Band Pull Aparts
  • 10 Split Squats/side
  • 25 Poliquin Step Ups OR 15 Low Box Step-ups/side
  • Part 1:

    A1. Work up to a Heavy Single Overhead Squat OR Drop Snatch in 10mins

    Part 2:

    4 Sets of: B1. 12 Dumbbell Thrusters – rest 20sec B2.  Max Deadhang Chin-ups – rest 20sec B3. 20 Box Jumps – rest 20sec B4: Max Ring Dips OR Push Ups - Rest 90sec

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