"50-40-30-20-10"

Crunchfest 6.jpg

Warm Up (NFT):

  • Spend a few minutes foam rolling and smashing out hot spots

Then...

5 Rounds:

  • Start in a push up plank
  • Walk hands toward feet
  • Hold for 10 sec.
  • Walk hands back into push up plank

Then...

Tabata (8 Rounds):

  • Jump Rope (20 sec.)
  • Push Up (10 sec.)

Strength (4 Rounds):

  • DB Bench Press (10-12 Reps)
  • DB or KB Chainsaw (10-12 Reps)
  • Band Pull Apart (15 Reps)
    * For more of a challenge of bench, pause at bottom or tempo *

Met-Con (For Time):

  • 50 KB Swing (53#/35#)
  • 40 Wall Ball (20#/14#)
  • 30 Burpee
  • 20 Box Jump (24"/20")
  • 10 Chest 2 Bar Pull Ups
    * Sub regular or banded pull ups if needed *

Mobility (NFT):

  • Chest Opener
  • Foam Roll (T-Spine)