Weekly Warm-up 2mins @ 75% effort of either: jog, skip, row, airdyne

2 or 3 rounds: 15-20 band external rotations (aka. no money drill) - see Video 1. 10 front foot elevated split squats/side with bodyweight 10 RDLs with an Empty bar

Part 1 A1. Russian step-ups 4x15/side, rest 45sec - see Video 2. A2. Romanian Deadlift 4x8-10, rest 45sec A3. Seated Bent-over Lateral Raise 4x10-15, rest 45sec - see Video 3.

Part 2 7min AMRAP 20 Reverse lunges with dumbbells (10 per side) 50 Double Unders

Video 1: No Money

Video 2: Russian Step-ups

Video 3: Seat Bent-over Lateral Raise

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