"30-30-30"

Warm Up (Complete):

  • 400m Jog
  • 200m Row
  • 100 Jump Rope
  • 50 Mountain Climbers
  • 25 PVC Press
  • 12 Walking Lunges
  • 6 Burpee Broad Jump

Performance

Strength (EMOM For 8 Min):

  • Min 1:  5-10 Chin Ups
  • Min 2:  Weighted Pillar Plank (30 sec)
    * At least 45# for plank *

Met-Con (10 Rounds):

  • Barbell Thrusters (30 sec)
  • Burpees (30 sec)
  • Rest (30 sec)
    * Use an empty Barbell *

Fitness

Strength (EMOM For 8 Min):

  • Min 1:  5-10 Chin Up Grip Lat Pull Downs
  • Min 2:  Weighted Pillar Plank (30 sec)
    * At least 25# for plank *

Met-Con (10 Rounds):

  • DB Thrusters (30 sec)
  • Burpees (30 sec)
  • Rest (30 sec)

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Frog Pose
  • Foam Roll