"You Have 3 Minutes"

Warm Up (NFT):

  • 25 Jumping Jacks (Behind)
  • 10 Jumping Jacks (In Front)
  • 10 Elbow 2 Ankle Lunge w/Twist (5/5)
  • 10 Side Lunge (5/5)

Then...

  • Foam Roll (Lats)

Strength (3,3,3,3):

  • Front Squat
    * Increase weight each set *
    * Work up to a heavy set of 3 *

Met-Con (Every 3 Min For 18 Min):

First 3 Minutes:

  • 200m Row OR Run
  • 10 Barbell Thrusters (65/35)

Second 3 Minutes:

  • 50 Jump Rope
  • 25 Rope Slams
  • 12 Renegade Row (6/6)

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Dragon Pose
  • Ankles/Calves
  • Front Fold
  • Triangle
  • Foam Roll