"Time Under Tension"

Warm Up (EMOM For 10 Min):

45 sec work/15 sec rest:

  • Jump Rope
  • Plank Shoulder Taps
  • Arm Circles
  • Goblet Squats (Light)
  • Lateral Shuffle

Strength (3 Rounds):

Every 15 sec for 1 min:

  • Strict Press
    * Do 1 rep every 15 sec *
    * Do not rack bar until 4 reps are complete *
    * 40-45% of 1RM *
    * Rest 1 min between rounds *

Met-Con (Every 3 Min For 12 Min):

  • 12 DB Thruster (40/20)
  • 12 Ring Row
    * With remaining time, accumulate calories on Rower/Bike *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Bilateral Shoulder Flexion
  • Couch Stretch
  • Pigeon Pose
  • Ankles/Calves/Shins
  • Downward Dog
  • Foam Roll