Weekly Warm Up

2 mins Skipping/Rowing/Jogging

2 Rounds of:

  • 10 Inch Worms
  • 10 -15 Band Pull Aparts
  • 10 Romanian Deadlifts with Empty Bar
  • 20 Poliquin Step Ups (load with moderate to heavy dumbbells)

Part 1:

NEW Q’s: A1: Back Squat 2 x 5 then 1 x 5+ – rest 30sec A2: Pull Ups 3 x 6-8 - rest 90sec

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

Part 2:

Complete for Time:

  • 80 Double Unders
  • 20 Dumbbell Thrusters
  • 60 Double Unders
  • 15 Dumbbell Thrusters
  • 40 Double Unders
  • 10 Dumbbell Thrusters
  • 20 Double Unders
  • 5 Dumbbell Thrusters

*cumulative weight of Dumbbells approx 60% of 1RM Press or 45% of 1RM Push Press

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