"Still At 85%"

Performance

Warm Up (Complete):

  • 400m Run

Then...

3 Rounds (NFT):

  • 10 KB High Pull
  • 10 Banded Good Morning

Performance

Strength (Complete):

  • Hang Clean
    * Take 10 min to find a 3RM *

Then...

  • Hang Clean (EMOM For 5 Min)
    * 3 reps at 85% of 3RM *

Met-Con (5 Rounds):

  • 100m Run
  • 5 Front Delt Raise (25/10)
  • 6 Overhead Walking Lunges (25/10)(6/6)
  • 7 Russian Twist (25/10)(7/7)
    * Use the same plate for all 3 moves *

Fitness

Strength (5 x 5):

  • Barbell Deadlift High Pull
    * Adding weight each set *

Met-Con (5 Rounds):

  • 100m Run
  • 5 Front Delt Raise (25/10)
  • 6 Overhead Walking Lunges (25/10)(6/6)
  • 7 Russian Twist (25/10)(7/7)
    * Use the same plate for all 3 moves *

Mobility (NFT):

  • Banded Shoulder Distractions
  • Smash Shoulders w/Ball
  • Bilateral Shoulder Flexion
  • Internal Shoulder Rotation
  • Couch Stretch
  • Pigeon Pose
  • Dragon Pose
  • Lizard Pose
  • Foam Roll (Lats, Hot Spots)

Express

Warm Up (Complete):

  • 400m Run

Then...

3 Rounds (NFT):

  • 10 KB High Pull
  • 10 Banded Good Morning

Met-Con (EMOM For 10 Min):

  • Min 1:  20 Jump Lunges
  • Min 2:  15 Ball Slams (30/20)

Rest 2 Min Then...

3 Rounds (NFT):

  • 12 Bicep Curls
  • 10 Tricep Kick Backs
  • 8 Strict Shoulder Press

Mobility (NFT):

  • Banded Shoulder Distractions
  • Smash Shoulders w/Ball
  • Bilateral Shoulder Flexion
  • Internal Shoulder Rotation
  • Couch Stretch
  • Pigeon Pose
  • Dragon Pose
  • Lizard Pose
  • Foam Roll (Lats, Hot Spots)