Warm Up (NFT):
- 250m Row
Then...
Foam Roll:
- Hips
- Glutes
- T-Spine
Then...
3 Rounds (NFT):
- 1 Minute Pillar Plank (Elbows)
- 10 Ring Rows
- 15 Ball Slams
- 30 Second Handstand Hold
Strength (5RM):
- Hang Clean
* Build over the course of 5 sets *
* If not comfortable in a front rack, do some more mobility work *
* Sub Deadlift High Pulls for Hang Clean *
Met-Con (Tabata):
8 Rounds:
- Rope Slams
- Box Jump/Step Up
* Alternate moves every 20 sec *
Mobility (NFT):
- Ankles/Calves
- Hamstrings
- Hips
- Adductors/Groins
- Foam Roll