"Two Names In One Week"

Warm Up (NFT):

  • 400m Jog

Then...

3 Rounds (NFT):

  • 10 PVC Press
  • 10 PVC Pass Thru
  • 10 Band Pull Aparts (10/10/10)

Then...

3 Rounds (NFT):

  • 5 Wall Squats
  • 5 Air Squats
  • 5 Goblet Squats

Performance

Strength (5-5-3-3-1-1):

  • Bench Press
    * Add weight each set *

Met-Con (For Time):

"Jackie"

  • 1000m Row
  • 50 BB Thrusters (45/35)
  • 30 Pull Ups
    * Post your score to the PR board *

Fitness

Strength (8-8-8-8-8):

  • DB Floor Press
    * Same weight for all sets *

Met-Con (For Time):

"Scaled Jackie"

  • 1000m Row
  • 50 DB Thrusters (20/10)
  • 30 Ring Row

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Chest Opener
  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Pigeon Pose
  • Couch Stretch
  • Foam Roll