"Seal"

Warm Up (NFT):

  • Foam Roll Circuit

Then...

Down & Back Up:

  • 50 Jump Rope
  • 40 sec. Paleo Chair
  • 30 sec. Side Plank (15/15)
  • 20 sec. Hollow Body Hold
  • 10 Superman

Then...

3 Rounds (NFT):

  • 10 OHS w/ PVC
  • Banded Lateral Walk (D & B)
  • Seal Walk w/ Sliders (10 Forward/10 Back)

Strength (5,5,5,5,5):

  • Single Leg Split Squat
    * Add 5-10 pounds from last week *
    * Last week of the split squat cycle *

Then...

3 x 10:

  • Strict Chin Ups
    * Scale as needed *

Met-Con (10-1):

  • KB Swing (53/35)
  • KB Squat (53/35)
    * Rest 1 min *

Then...

  • Hand Release Push Up
  • Straight Leg Sit Up
    * Rest 1 min *

Then...

  • Box Jump/Step Up (24/20)
  • Ring Dip/Bench Dip

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Childs Pose
  • Foam Roll