"Barbell Sit Up"

Warm Up (3 Rounds):

30 sec. on/30 sec. off:

  • Row for Meters
  • Mountain Climbers on Sliders
  • Bradford Press

Then...

Foam Roll:

  • T-Spine
  • Lats
  • Triceps
  • Hot Spots

Strength (4 x 10):

  • Single Arm DB Bench Press
  • DB Row
  • Barbell Sit Up

Met-Con (EMOM for 15 Min):

  • 1) 45 sec of Max Rep Double Unders or Single Unders
  • 2) 10 TTB/K2E/Knee Raise/2x In N Outs
  • 2) 15 Wall Balls

Mobility (NFT):

  • Chest Opener
  • Cobra
  • Couch Stretch
  • Foam Roll