"Master Splinter"

Warm Up (EMOM For 10 Min):

  • Arm Circles
  • Band Pull Aparts
  • PVC Pass Thrus
  • Jump Rope
  • Air Squats

2 Rounds (NFT):

  • 8 Landmine Push Press (8/8)
  • 8 Landmine Twist
    * Go light on these *

Met-Con (Complete):

"Master Splinter"

EMOM For 12 Min:

  • 5 Burpee
  • 10 KB Swing (53/35)
    * Rest 3 min *

15-12-9-6-3:

  • DB Thruster (40/30)
  • Pull Ups
    * Make Pulls Hard *
    * Rest 3 min *

EMOM For 10 Min:

  • 10 DB Snatch (60/30)
  • Calorie Bike (15/10)

Mobility (NFT):

  • Smash Shoulders & Hips w/ Ball
  • Banded Hip & Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Banded Lat Stretch
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Downward Dog
  • Fragon
  • Cobra
  • Childs Pose
  • Foam Roll