"The Charlie Horse"

Warm Up (3 Rounds):

30 seconds each move:

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

Then...

3 Rounds (NFT):

  • 10 Single Leg Hamstring Curl + Hip Bridge on Slider (5/5)
  • 20 Band Pull Aparts (10/10)
  • Handstand Hold (20 sec)
  • 5 Push Ups with a 5 sec Eccentric Loading Phase (Down)
    * Scale Handstand Hold as needed *

Strength/Met-Con (4 Rounds):

  • 10 Bench Press (60% of 1RM)
  • 15 KB Swings (53/35)
  • Single Arm Farmers Carry (10sec/10sec)
  • Prowler Push (Down & Back)
    * Use same KB *

Mobility (NFT):

  • Triangle
  • Front Fold
  • Banded Shoulder Distraction
  • Chest Opener
  • Pigeon Pose
  • Foam Roll