"Heavy Press"

Warm Up (Tabata):

8 Rounds:

  • Plank (20 sec)
  • Superman (10 sec)

Then...

  • Smash Psoas

Then...

3 Rounds (NFT):

  • 15 Band Pull Aparts
  • 15 Banded Pass Thrus
  • Handstand Hold (30 sec)
  • L-Sit (20 sec)

Strength (Find 5RM):

  • Shoulder Press
    * In 5 or fewer sets, find your 5RM *
    * Warm up appropriately *

Met-Con (2 Minutes on, 1 Minute off):

Max Reps of Each Move:

  • Hand Release Push Ups
  • Distance Row
  • Burpees
  • Ring Row or BW Row
    * Score each move individually *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders with Ball
  • Couch Stretch
  • Foam Roll