Weekly Warm Up

2 mins Skipping or Rowing

3 Rounds of:

  • 15 Wall Slides
  • 10 Walkouts/Inch Worms
  • 10 Overhead Squats
  • Part 1:

    NEW Q’s: A1: Back Squat 3 x 5 sets across – rest 60sec    *add 5-10# from last time A2: Pull Ups 3 x Max – rest 90sec

    VETERAN Q’s: A1. Back Squat Clusters 3 x 1-1-1-1-1  – rest 2.5mins between sets (10sec between reps) *Start the first work set at approx. 90%.  Increase weight if you complete all the reps in the cluster with good form.

    Part 2:

    3 Rounds for Time of:

    • 15 Burpees
    • 30 Kettlebell Swings

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