"Up & Run"

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Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Arm Circles
  • Inch Worm
  • Lateral Shuffle

2 Rounds (NFT):

  • Empty Bar Bench Press (20/10)
  • 20 Rope Slams
    * Do 20 reps first set, 10 second set *

Strength (EMOM For 10 Min):

  • Min 1:  5 DB Chest Fly + 10 DB Chest Press
  • Min 2:  10 DB Bent Over Row
    * Use the same weight for all moves *

Met-Con (For Time):

  • 100m Run
  • 10 Handstand Push Ups
  • 200m Run
  • 8 Handstand Push Ups
  • 300m Run
  • 6 Handstand Push Ups
  • 400m Run
  • 4 Handstand Push Ups
  • 600m Run
  • 2 Handstand Push Ups
    * Scale HSPU to Push Ups or Seated Shoulder Press *
    * Scaled move should still be tough *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Chest Opener
  • Ankles/Calves/Shins
  • T-Spine Mobility
  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Foam Roll