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:

    3 Sets - 20-40sec rest between stations: A1. Skin the Cat  x 4-6 A2. L-Sit on Straight Bar - accumulate 20-30sec A3. Hand Stand Holds OR Handstand Push Up x 2-5 A4. Pull-ups (near max reps, leave 1 or 2 reps in the tank) A5. Hold Support on Rings - accumulate 30-60sec

    Part 2:

    4mins Row for Calories

    Rest 2mins

    8 Tabata Intervals of Knees to Elbows

    Rest 2mins

    8 Tabata Intevals of Push-ups

    Comment