"Bring A Friend"

deer and monkey (Used).jpg

Warm Up (2 Rounds):

  • 200m Jog
  • 200m Row

Met-Con (Partner Workout):

  • 100 Ball Slams (30/20) & Partner Holds Plank
  • 100 Air Squats & Partner Holds Paleo Chair
  • 100 Rope Slams & Partner Holds Hollow Body Position
  • 100 Med Ball Push Press (20/14) & Partner Holds Wall Sit
  • 400m Farmers Carry (35/25)
    * One partner holds the static move while the other works on reps *
    * Switch back & forth as needed *
    * Don't have a partner?  Break reps in half & hold static for 15 sec when breaking *

Cash Out (3 Rounds):

"Levels"

Mobility (NFT):

  • Banded Shoulder Distraction
  • Ankles/Calves
  • Couch Stretch
  • Pigeon Pose
  • Front Fold
  • Butterfly
  • Foam Roll