"Performance OR Fitness"

Warm Up (3 Rounds):

1 Minute Each:

  • Jump Rope
  • 5 Ninja Roll Ups OR 20 Sit Ups
  • 10 Therapy Squats

Performance Met-Con (4 Rounds):

  • 7 Hang Power Cleans
  • 7 Push Press
  • 20 Hollow Rocks
  • 200m Run
    * If you drop the bar before completing BB moves, start round over *

Fitness Met-Con (4 Rounds):

  • 5 SDLHP w/KB (53/35)
  • 5 Push Press w/KB
  • Hollow Body Hold (20 sec)
  • 200m Run OR Row

Mobility (NFT):

  • Banded Shoulder Distraction
  • Bilateral Shoulder Flexion
  • Cobra
  • Childs Pose
  • Ankles/Calves
  • Foam Roll