"The Seven"

Part of the early morning crew.

Part of the early morning crew.

Warm Up (NFT):

  • Spiderman Complex
  • Dead Bug (1 Min)

Then...

Tabata (8 Rounds):

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

Then...

3 Rounds:

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

Strength (3 x 5):

  • Bench Press
    * Add 5# from last week or 75% of 1RM *
    * Max reps on last set *

Met-Con (7 Rounds):

"The Seven"

  • 7 Push Up
  • 7 DB Thruster (30#/15#)
  • 7 K2E
  • 7 KB Deadlift (53#/35#)
  • 7 Burpee
  • 7 KB Swing (53#/35#)
  • 7 Pull Up
    * Scale any move up or down as needed *