Weekly Warm-up

2 mins @ 75% effort: run, row, skip or airdyne

2-3 rounds of:

  • 10-15 push-ups
  • 10-15 ring rows
  • 10 front foot split squats/side

Part 1 2 rounds: 2mins row 2mins rest 2mins airdyne 2mins rest 2mins amrap: 3 pull-ups, 6 push-ups, 12 bodyweight squats 2mins rest

Part 2 3x10-15 powel raise, rest 30secsec 3x 20-25 poliquin step-ups, rest 30sec

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