"Back To It"

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The apparel store is back up and running!! We have the Adidas 1/4 zip pullovers available for purchase.

Warm Up (NFT):

  • 500m Row

Then...

3 Rounds (Down & Back):

  • Jog
  • Lunge
  • Bear Crawl

Then...

3 Rounds with PVC:

  • 10 Press
  • 10 Pass Thrus
  • 10 Trunk Twists

Strength (EMOM For 10 Minutes):

Spend a few minutes working up in weight on shoulder press and finding the right pull up.

Then...

EMOM For 10 Minutes:

  • 1) 4 Shoulder Press @ 75-80% of 1RM from last week
  • 2) 6 Strict Pull Ups
    * Don't know your 1RM?  Find it then drop down to correct percentage *

Met-Con (21-15-9):

  • Box Jump (24"/20")
  • Hand Release Push UP
  • Med Ball Sit Up (20/14)

Cash Out (3 Rounds):

  • 1 minute Bird Dog (30 sec. each side)
  • 30 second Hip Bridge with feet elevated
  • Max Rep BB Curls

Mobility (NFT):

  • Banded Shoulder Distraction
  • Foam Roll
  • Smash shoulders with a ball