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:

    NEW Q’s: A1: Back Squat 3 x 5 sets across – rest 30sec    *add 5-10# from last time A2: Bent Over Lateral Raises 3 x 8 – rest 60sec

    VETERAN Q’s: A1. Back Squat 4 x 4-6 – rest 30sec A2: Bent Over Lateral Raises 3 x 8 – rest 60sec

    Part 2:

    3 Rounds:

    • 2mins Max Kettlebell Swings
    • Rest 1min
    • 2mins Row for Calories
    • Rest 1min

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