Weekly Warm-up

2mins @ 75% effort, skip/row/run/airdyne

2 rounds:

  • 15 band pull aparts, emphasize pinching the shoulder blades together and down.
  • 3-5 wall walks
  • 10-15 overhead squats, empty bar

Part 1 A1. Push Press 4x5 @ 80% of 1RM – rest 2mins

Part 2 5 minutes - As Many Rounds as Possible of: 4 Barbell Press @ 75% or 1RM 4 Chin-ups

Part 3 500m row, time trial

Comment