"Can You Be American?"

 Captain America has been hitting The Crunch lately!!

Captain America has been hitting The Crunch lately!!

Warm Up (EMOM For 9 Min):

  • 3 Burpees + 5 Jumping Jacks + 5 Air Squats
    * Scale as needed *

Then...

2 Rounds (NFT):

  • 10 Pass Thrus
  • 10 Bradford Press

Strength (1,1,1,1,1):

  • Push Press
    * After warm up sets, add weight each set *
    * Work up to a heavy single *

Performance Met-Con (21-15-9):

  • DB Push Press (40/20)
  • Hollow Rock
  • Box Jump (24"/20")
  • American KB Swing (53/35)

Fitness Met-Con (21-15-9):

  • DB Push Press (30/15)
  • Hollow Body Hold (2x Seconds)
  • Step Up (24"/20")
  • Russian KB Swing (53/35)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Bilateral Shoulder Flexion
  • Smash Shoulders w/ Ball
  • Cobra
  • Childs Pose
  • Saddle Pose
  • Foam Roll