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. Press 4 x 5 – rest 60sec A2. Pull Ups 4 x 3-5 – rest 90sec

    VETERAN Q’s: A1. Press 7 x 1 – rest 90sec *all 7 sets at or above 90% of 1RM

    Part 2:

    6 Rounds of:

    • 20sec Battling Ropes
    • 20sec Arms Only Wall Ball
    • 20sec Ring Rows
    • 20sec Toes-to-Bar
    • Rest 1min

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