Weekly Warm Up

2 mins Skipping/Rowing/Jogging/Airdyne

3 Rounds of:

  • 10 Front Foot Elevated Split Squats/side
  • 10 Romanian Deadlift with empty bar
  • 10 Ring Rows

Part 1: NEW Q's: Back Squat 2 x 5 then 1 x 5+ (add 5-10lbs more than last time) - rest 2mins

VETERAN Q's: Back Squat 2 x 5 then 1 x 5+ (@ 80% 1RM OR add 5-10lbs more than last time) - rest 2mins

Part 2: 4 Rounds of:

  • 16 Dumbbell Thrusters (50% of 1RM Push Press or 60-65% 1RM Shoulder Press)
  • 32 Kettlebell Swings
  • 16 Box Jumps
  • Rest 90sec

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