"Find your 5RM"

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Warm Up (3 Rounds):

  • 30 Jump Rope
  • 30 Hip Swings
  • 30 Arm Circles

Then...

3 Rounds:

  • 5 Pull Up
  • 10 Push Up
  • 15 Air Squat

Strength (5RM):

  • Bench Press
    * Take 10 minutes to find your 5RM *

Met-Con #1 (4 Rounds):

  • 10 DB Step Ups (5/5)
  • 5 Box Jumps
  • 10 Renegade Rows (5/5)
    * Use the same box & DBs for every move *

Met-Con #2 (10-1):

  • Ball Slam (50/30/20)
  • TTB/K2E/Knee Raise/In N Out
    * 10 sec. L-Sit between each round *

Mobility (NFT):

  • Chest Opener
  • Couch Stretch
  • Front Fold
  • Foam Roll