"Let's Do This"

Warm Up (EMOM For 15 Min):

40 sec on/20 sec off:

  • Jump Rope
  • Plank Shoulder Tap
  • Air Squats
  • Step Ups
  • PVC Pass Thrus

Performance

Strength (5-1):

  • Atomic Burpees (40/20)
  • TTB
  • T-Bar Row
    * Do 5-10 reps of T-Bar Row each round *

Met-Con (15 Min AMRAP):

3 Rounds:

  • 5 Hand Release Push Ups
  • 10 Sit Ups
  • 15 Air Squats

After Every 3 Rounds Do...

  • 20 DB Hang Clean & Push Press (40/20)
    * Repeat this cycle until 15 min is up *

Fitness

Strength (5-1):

  • Atomic Burpees (20/10)
  • Knee Raises
  • T-Bar Row
    * Do 5-10 reps of T-Bar Row each round *

Met-Con (15 Min AMRAP):

3 Rounds:

  • 5 Modified Push Ups
  • 10 Sit Ups
  • 15 Air Squats

After Every 3 Rounds Do...

  • 20 DB Hang Clean & Push Press (20/10)
    * Repeat this cycle until 15 min is up *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Pigeon Pose
  • Couch Stretch
  • Front Fold
  • Downward Dog
  • Butterfly
  • Hips on Wall
  • Foam Roll