"The Choice Is Yours"

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Warm Up (3 Rounds):

30 Seconds Each Move:

  • Jump Rope
  • Arm Circles
  • Paleo Chair
  • Plank Shoulder Tap

Skill (5-10 Minutes):

Spend some time preparing your body for all of the moves in the workout.  Overhead squats will be tough, so spend some extra time with them and drop weight if you need to.

Performance Met-Con (Complete):

With The Same Barbell (95/35):

  • 20 Thrusters
  • 20 Sumo Deadlift High Pull
  • 20 Push Press
  • 20 Overhead Squats
  • 20 Front Squats
    * 4 Burpees at the top of every minute *

Fitness Met-Con (Complete):

With The Same KB (53/35):

  • 20 Thrusters
  • 20 Sumo Deadlift High Pull
  • 20 Push Press
  • 20 KB Swing
  • 20 Goblet Squat
    * 3 Burpees at the top of every minute *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders w/ Ball
  • Couch Stretch
  • Lizard Pose
  • Pigeon Pose
  • Frog Pose
  • Front Fold
  • Foam Roll