Weekly Warm Up

2 mins Skipping/Rowing

3 Rounds of:

  • 10 Inch Worms
  • 10 Split Squats/side
  • 10 Overhead Squats
  • Part 1

    4 Rounds (rest 20-30sec between each): A1. Muscle Ups x 3-6 (if you have 3 pull-ups and 3 dips, practice scaled version of muscle up if not do strict pull-ups) A2. Overhead Squats x 5 A3. Handstand Push-ups x Max A4. Turkish Get Ups x4/side A5. 75 Double Unders OR 300m Row

    Part 2 3mins Lacrosse Ball/hamstring/side 2mins Laying Hamstring Stretch/side

    Part 3 Accumulate 2-3 mins of Hollow Body Rock