"Beat The Competition"

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs
  • Lunge
  • Mule Kick
  • Tip Toe Walk
  • Bear Crawl

Then...

  • Fragon (2 Min Per Side)

Then...

  • Paleo Chair (3 x 20 sec)

Strength (21-15-9):

  • Front Squat (135/95/55)
  • Strict Pull Ups OR Heavy Lat Pull Downs
    * Work up to the weight you will use *
    * Shoot for a weight that you can do 10 reps of *

Met-Con (3 Rounds):

1 Minute at each move:

  • Lateral Box Over (20"/16")
  • Russian KB Swing (53/35)
  • Overhead Walking Lunges w/Plate (45/25)
  • Ring Row
    * Rest 2 min between rounds *
    * Score is total reps *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders w/Ball
  • Couch Stretch
  • Pigeon Pose
  • Bilateral Shoulder Flexion
  • Foam Roll