"Marshall"

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Warm Up (3 Rounds):

1 Minute Each Move:

  • Jump Rope
  • 5 Ninja Roll Ups OR 20 Sit Ups
  • Banded Lateral Walks

Strength (5 Rounds):

  • 10 Front OR Back Rack Reverse Lunges (5/5)
  • 5 Box Jumps OR Step Ups (30"/24")
  • Max Rep Strict Chin Ups
    * Scale lunges to DBs *
    * Add weight if you can do more than 5 Chin Ups *

Met-Con (4 Minutes):

"Marshall"

  • 50 Wall Balls (20/14)

With Remaining Time:

  • Max Calorie Row
    * Post Calories *

Mobility (NFT):

  • Pigeon Pose
  • Couch Stretch
  • Front Fold
  • Triangle
  • Cobra
  • Childs Pose
  • Banded Shoulder Distraction
  • Foam Roll