"Keep Up The Intensity"

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See you tonight for our Ugly Crunchmas Sweater Run at 7 p.m.  It will be held at the Jerseyville Crunch.

Warm Up (Tabata):

8 Rounds:

  • Jump Rope (20 Sec.)
  • Rest (10 Sec.)

Then...

Foam Roll:

  • T-Spine
    * Add a 45 pound plate for added pressure if needed *

Then...

  • Banded Shoulder Distraction (1 Min. Per Side)

Then...

3 Rounds:

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

Strength (5/3/1):

  • Bench Press
    * Work up to a heavy 5 *
    * Add 5-10 pounds and do 3 *
    * Add 5-10 pounds and do 1 or max reps *

Met-Con (For Time):

  • 60 Calorie Row
  • 50 KB Swings
  • 40 Wall Balls
  • 30 Med Ball Sit Ups
  • 20 Box Jump/Step Ups
  • 10 times D & B Farmers Carry (AHAP)

Mobility (NFT):

  • Spend as much time as possible getting loose for the run tonight.