"Can You Finish All The Rounds?"

Warm Up (2 Rounds):

1 minute each:

  • Assault Bike (Paced)
  • Step Up
  • PVC Pass Thru/Press (30/30)

Strength/Met-Con (10 Rounds OR 15 Minutes):

  • 5 DB Bench Press OR Floor Press
  • 10 DB Bent Over Row OR Chainsaw
  • 20 Double Unders OR 40 Jump Rope
  • 1 Reverse Wall Walk (Slow & Controlled)
    * Scale wall walk to 20 Plank Shoulder Taps *

Cash Out (5 Rounds):

  • 10 V-Ups
  • 10 Tuck Ups
  • Hollow Body Hold (10 sec)
    * Rest as needed *

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Calves/Ankles
  • Cobra
  • Childs Pose
  • Dragon Pose
  • Lizard Pose
  • Foam Roll