"Murica"

Warm Up (EMOM For 12 Min):

  • Plank Shoulder Tap
  • Jump Rope
  • Arm Circles
  • Air Squats

Then...

  • Banded Lateral Walk (20/20)
  • Monster Walk (20/20)

Performance

Strength (3RM):

  • Front Squat

Met-Con (5 Rounds):

  • 200m Run
  • 15 American KB Swings (53/35)
  • 10 Box Jumps (24"/20")
  • Seal Walk (20 yd)

Fitness

Strength (5-5-5-5-5):

  • DB Front Squat

Met-Con (5 Rounds):

  • Calorie Assault Bike (12/10)
  • 15 Russian KB Swings (53/35)
  • 10 Step Ups (20"/16")
  • Bear Crawl (20 yd)

Cash Out (Complete):

  • 3 Rope Climbs
  • 400m Famers Carry (AHAP)

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Dragon Pose
  • Seated Front Fold
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Foam Roll