"Heavy Floor Press"

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We are open today for regular business hours. Tomorrow we are open from 9-11 a.m. for the 12 Days of Christmas workout!!

Warm Up (NFT):

Choose One:

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

Then...

  • Couch Stretch (1 min. per side)
  • Pigeon Pose (1 min. per side)

Then...

3 Rounds:

  • 10 Glute Bridges (2 sec. pause at top)
  • 15 Band Pull Aparts
  • 20 sec. Hollow Position Hold

Then...

  • Spend 2 minutes with PVC doing Press & Pas Thrus warming up the shoulders and chest

Strength (3RM):

  • Floor Press
    * Fire out of the bottom *
    * Work up in weight *

Met-Con (2 Rounds):

  • Row (AFAP for 3 minutes)
  • 50 Air Squat
  • Burpees (AMRAP for 2 min.)
    * Score is total meters & burpees *

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Foam Roll