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) 10 Front Foot Elevated Split Squats/side at bodyweight 10 Romanian Dead Lifts with an empty bar

Part 1 5 rounds: - row or airdyne for calories: 90sec @ 95% - rest 3mins*

*use rest interval to complete sets of 20-25 poliquin step-ups

Then select 2 of the following: - 30 strict Toes to Bar - Accumulate 60-90sec ring supper position - 10 HEAVY Turkish Get-ups/side - As many HSPU in 3 minutes as possible - Accumulate 90sec of side plank on each side - 3min AMRAP, Strict chin-ups

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