"Press & Runs"

Warm Up (EMOM For 10 Min):

  • Jump Rope
  • Arm Circles
  • Plank Shoulder Taps
  • Step Ups
  • Row

Strength (5 Quality Rounds):

  • 16 Chainsaw (8/8)
  • 10-15 Evil Wheels/GHD Sit Ups
  • Prowler Push (D & B)
    * Rest as needed between rounds *

Met-Con (3 Rounds):

3 Min On/1 Min Off:

  • 400m Run
  • Max Rep Bench Press
    * With time remaining after run, do Bench *
    * Choose a weight you can do 8-10 times *
    * About 75% of 1RM *

Mobility (NFT):

  • Chest Opener
  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Cobra
  • Childs Pose
  • Ankles/Calves/Shins
  • Foam Roll