Warm Up (NFT):
3 Rounds (Down & Back):
- Jog
- Butt Kicks
- Lateral Shuffle
Then...
- 30 Pass Thrus with a BAND
Then...
With One KB (3 Rounds):
- 5 KB Swings, Farmers Carry (R) (Down & Back)
- 5 KB Swings, Farmers Carry (L) (Down & Back)
* Sit KB down and shake arms out as needed *
Then...
- Foam Roll (T-Spine)
Skill (10 Minutes):
Take some time to work up in weight on your hang cleans. Warm up as needed, so every rep is a good rep.
Met-Con (30 Reps For Time):
- Hang Clean & Push Press (95/65/45)
Then...
50-40-30-20-10 Reps of:
- Mountain Climbers on Sliders
- Double Unders
* Scale for Double Unders, 50 Single Unders + 5 Burpees; 50 Single Unders + 5 Burpees... *
Mobility (NFT):
- Groins
- Hamstrings
- Foam Roll (T-Spine)