"For Time"

Warm Up (Complete):

  • 400m Jog
  • Jump Rope (Time it took to do 400)
  • 200m Jog
  • Step Ups (Time it took to do 200)
  • 100m Jog
  • Burpees (Time it took you to do 100)

Performance

Met-Con (20-18-16-14-12-10-8-6-4-2):

  • DB Snatch (60/40)
  • Lunge w/ DB in Front Rack
    * Alternate arms each Snatch *
    * Switch arms 1/2 through with Lunges *

Fitness

Met-Con (20-18-16-14-12-10-8-6-4-2):

  • Hang DB Snatch
  • Body Weight Reverse Lunges

Cash Out (Tabata):

8 Rounds (No rest):

  • Sit Ups (20 sec)
  • Pillar Plank (10 sec)

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulders Distractions
  • Internal Shoulder Rotation
  • Bilateral Shoulder Flexion
  • Pigeon Pose
  • Dragon Pose
  • Lizard Pose
  • Cobra
  • Childs Pose
  • Foam Roll