"Check Out This Warm Up"

Painting Boxes 1.jpg

Warm Up (NFT):

Choose one of the following:

  • 400m Row
  • 400m Run
  • 100 Jump Rope

Then...

  • 10 Goblet Squat
  • 10 Push Up
  • 10 Pull Up
  • Hollow Position Hold (1 Min)
  • Superman Hold (1 Min)

Then...

  • Smash Hamstrings on Bar
  • Foam Roll (Back)

Then...

  • Pigeon Pose (1 min per side)
  • Spiderman Complex (Make sure hips are loosening up)

Strength (EMOM for 8 Min):

  • Deadlift
    3 Reps at 75% of 1RM
    * Spend a few minutes working up in weight *
    * Make sure you feel good about the weight *

Met-Con (For Time):

  • 100 D.U. or 200 S.U.
  • 75 V-Ups
  • 50 Ball Slams
  • 100 Air Squats
  • 75 Sit Ups
  • 50 Chin Ups (KIP or Jump)

Mobility (NFT):

  • Foam Roll (Back & Hot Spots
  • Pigeon Pose (1 min per side)
  • Couch Stretch