"A Long Week"

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

3 Rounds (5 Reps Each Move):

  • Wall Squat
  • Goblet Squat
  • Air Squat

Then...

  • Smash Hips w/ Ball
  • Banded Lateral Walk (20/20)
  • Monster Walk (20/20)
  • Hip Swings (10/10)

Performance

Strength (Every 90 sec for 10 Rounds):

Even Rounds:

  • 3 Power Clean + 3 Front Squat + 3 Push Jerk (135+/95+)
    * Pick a weight that feels good overhead *

Odd Rounds:

  • 200m Run

Met-Con (5 Rounds):

  • Calorie Row (20/15)
  • 10 DB Push Press (60/30)
  • 10 TTB

Fitness

Strength (Every 90 sec for 10 Rounds):

Even Rounds:

  • 3 DB Front Squat + 3 DB Push Press

Odd Rounds:

  • 200m Run

Met-Con (5 Rounds):

  • Calorie Row (15/12)
  • 10 DB Push Press (40/20)
  • 10 Knee Raises

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Ankles/Calves/Shins
  • Foam Roll