"Punchy"

Warm Up (EMOM For 12 Min):

  • 1) 40 second Pillar Plank (Elbows)
  • 2) 40 second Bradford Press with PVC
  • 3) 40 second Punching Bag

Then...

  • Dynamic Stretch Circuit

Met-Con (3 - 5 minute Rounds):

Max Reps at each station:

  • 0 to 2 Minutes:  Row 400m then Double Unders OR Single Unders
  • 2 to 3 Minutes:  DB Push Press (30/20/10)
  • 3 to 4 Minutes:  DB Row (30 sec Each Arm)
  • 4 to 5 Minutes:  DB Snatch (Alternate Arms Each Rep)
    * Score is total reps *
    * Rest 3 minutes between rounds *

Mobility (NFT):

  • Foam Roll Circuit
  • Banded Shoulder Distraction