"Death Before Dishonor"

Warm Up (EMOM For 7 Min):

  • Meter Row (200/150)
  • Calorie Bike (15/10)
  • Step Ups
  • Jump Rope
  • Banded Good Morning
  • Banded Lateral Walk
  • Pigeon Pose
    * Use same band for Good Morning & Lat Walks *

Foam Roll (NFT):

  • T-Spine
  • Hot Spots

Met-Con (Every 2 Min):

"Death Before Dishonor"

Every 2 Min Until Failure OR 6 Rounds MINIMUM:

  • 8 DB Snatch (4/4)
  • 8 Single Arm DB Thruster (4/4)
  • 8 Burpees
    * Score = Total Rounds Completed *
    * Try going heavy with the DBs *

Cash Out (4 Rounds):

"Master Shredder"

30 sec on/30 sec off:

  • Dips
  • Hammer Curls
  • DB Skull Crusher
  • Chin Ups
    * Any kind of dip *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Bilateral Shoulder Flexion
  • Internal Shoulder Rotation
  • Pigeon Pose
  • Dragon Pose
  • Frog Pose
  • Foam Roll