Weekly Warm Up

2 mins Skipping/Rowing/Jogging

3 Rounds of:

  • 15 Shoulder Pass Throughs
  • 10 Front Foot Elevated Split Squat/side
  • 10 Squats with Band around Knees

Part 1:

NEW Q’s: A1: Back Squat 2 x 5 then 1 x 5 - rest 2-3mins Perform sets across, increasing weight 5-10# from last time

VETERAN Q’s: A1. Front Squat Clusters 3 x 2-2-2 - rest 15sec between clusters - rest 2-3mins between sets then 1 x Max reps

Part 2:

Sled Drags 5 x 100m – rest/work ratio 3:1

Then..cuz we love you…3 x 8 Romanian Deadlifts – rest 90sec

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