The hypothermia chamber.
Warm Up (NFT):
- Row (2 Minutes)
- Foam Roll T-Spine (2 Minutes)
- Couch Stretch (1 Minute Per Side)
- Pigeon Pose (1 Minute Per Side)
Then...
- 10 Press w/ PVC
- 10 Pass Thru
- 10 Trunk Twist
Strength (6 x 4):
- Bench Press
* At 80% of 1 RM *
* If you did 3 x 5 last week, use the same weight *
Met-Con (3 Rounds):
- Perform the Spiderman Complex
"Short Barbara"
- 20 Pull Up (Jump or KIP)
- 30 Push Up
- 40 Sit Up
- 50 Air Squat (To box if needed)
* 3 Minute rest between rounds *
* Do each round as fast as possible *
* Focus on proper squat technique *
Mobility (NFT):
- Couch Stretch
- Pigeon Pose
- Foam Roll