"Black Friday"

tgiving.jpg

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs
  • Arm Circles
  • Quick Feet
  • Crab Crawl

Then...

  • Foam Roll (Lats)
  • Bilateral Shoulder Flexion (1 min)

Skill (5-10 Minutes):

Handstand work OR Activating your Lats in the TTB.

Met-Con (EMOM For 9 Minutes):

  • Minute 1:  Handstand Hold (30 sec)
  • Minute 2:  Ring Rows (Chin Up Grip)
  • Minute 3:  10 TTB

Strength (3 Rounds):

  • Bench Press (3-2-1)
    * Use the same weight for all sets *
    * The first 3 set should be fairly heavy *

Met-Con (3 Rounds):

1 Minute Max Reps At All Moves:

  • Bench Press (135/95/65)
  • Walking Lunge
  • Jump Rope
  • KB Swing (53/35)
  • Chainsaw (Switch at 30 sec)
  • Rest

Mobility (NFT):

  • Banded Shoulder Distraction
  • Chest Opnener
  • Pigeon Pose
  • Couch Stretch
  • Lateral Hip Opener
  • Banded Hip Distraction
  • Foam Roll