"Step Ups and Pull Ups"

Warm Up (NFT):

  • Spiderman Complex
  • Dead Bug (1 Min.)

Then...

3 Rounds:

  • 50 Jump Rope
  • 30 Sec. Plank

Strength:

  • 4 x 10 (5/5) Weighted Step Ups w/ BB or DBs
    * Warm Up Set of 8 with BB or DBs *
    * Add weight each set if possible *

Then...

  • Strict Pull Ups 4 x 5
    * Use band if needed or do ring rows *
    * Scale reps up or down as needed *

Buy In (NFT):

  • 25 Push Ups

Met-Con (24-18-12-6):

  • Wall Ball
  • KB Swing

Cash Out (NFT):

  • 25 Push Ups

Mobility (2 Minutes Each Side):

  • Smash shoulder with lacrosse ball or softball
  • Banded Shoulder Distraction