"I Think I Ripped A Delt. That's Rude, I'm Eating."

Mountain biking in Colorado!!

Mountain biking in Colorado!!

Warm Up (Tabata):

8 Rounds:

  • High Knee (20 Sec.)
  • Arm Circle (10 Sec.)
  • Butt Kick (20 Sec.)
  • Arm Circle (10 Sec.)

Then...

Half Tabata (4 Rounds Each Set of Moves):

  • Rope Slam (20 Sec.)
  • Jumping Jack (10 Sec.)

Then...

  • Plank (20 Sec.)
  • Superman Hold (10 Sec.)

Then...

2 Rounds:

  • 10 Press w/ PVC
  • 10 Pass Thru
  • 10 Trunk Twist

Strength (NFT):

  • 3 x 16 Front & Lateral DB Raise (8/8)
  • 3 x 8 Chainsaw w/ KB (8/8)
    * Do chainsaw in between each set of raises *
    * Alternate front & lateral raises each rep *
    * Rest 1 minute between sets *

Met-Con (4 Rounds for time):

  • 200m Run
  • 15 Push Press (65#/45#/35#)
  • 10 TTB/K2E/In N Out