Weekly Warm Up

2 mins Skipping/Rowing/Jogging

2 Rounds of:

  • 3-6 Wall Walks
  • 10 Front Foot Elevated Split Squats
  • 10 Shoulder Pass Throughs

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:

21-15-9

  • Overhead Squats @ 45% 1RM
  • Kettlebell Swings
  • Box Jumps

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