Warm Up (NFT):
10-1:
- Jumping Jack
- Standing K2E
Then...
- Foam Roll Circuit
Then...
- Muscle Activation Circuit
Then...
3 Rounds:
- 10 KB Oblique Bends (Each Side)
- 15 sec. Hollow Body Hold
Strength (5 Rounds):
- 2 Barbell Step Ups (2/2)
* Work up to a heavy 2 and do 5 sets there *
Met-Con (4 Rounds For Time):
Partner Workout:
- 50 Overhead Plate Lunges (45/25)
- 200m Row
* Partners pass plate back & forth until 50 lunges are completed *
* If plate hits the ground, both people with do 5 burpees, each occurrence, at end of workout *
* Both partners row 200m *
* If, by yourself, cut lunges in half and still row 200m *
Mobility (NFT):
- Banded Shoulder Distraction
- Pigeon Pose
- Foam Roll