"It's A Ladder"

Warm Up (EMOM for 9 Min):

  • Jump Rope (40 sec)
  • Plank Shoulder Taps (40 sec)
  • Banded Lateral Walk (40 sec)

Then...

  • Monster Walk (25/25)
  • Hip Swings (10/10)
  • Gate Swings (5/5)
  • Air Squats (10-20)

Strength (Every 2 Min For 10 Min):

  • 5 Front Squat @ 75% of 1RM

Met-Con (10 Min AMRAP):

  • 3 Clean (135/85)
  • 10 Wall Balls (20/14)
  • 6 Clean
  • 15 Wall Balls
  • 9 Clean
  • 20 Wall Balls
    * Continue adding 3 Clean & 5 Wall Balls until 10 min is up *
    * Power OR Squat Clean *
    * Score is how high you get *

Extra Credit (4 Rounds):

  • 10 DB Curls
  • 10 Dips/Triceps Pull Down/Triceps Extension

Mobility (NFT):

  • Super Front Rack
  • Banded Shoulder Distractions
  • Bilateral Shoulder Flexion
  • Couch Stretch
  • Pigeon Pose
  • Smash Traps w/ Bar
  • Foam Roll