Warm Up (NFT):

  • Dynamic Stretch Circuit


3 Rounds (Roll 4 Dice):

  • 1st Roll:  Calorie Row
  • 2nd Roll:  Hollow Body Hold (For Seconds)
  • 3rd Roll:  Ring Rows

Skill (5-10 Minutes):

Work on your Front Rack mobility.  Ask a trainer for some stretches to do and make sure you are comfortable holding the bar in a Front Rack.  Work especially on your wrists, lats, T-spine, and triceps.

Strength (3RM):

  • Front Squat to 16" Box
    * Find your 3RM *
    * Warm up appropriately *

Met-Con (EMOM for 12 Min):

  • 3 DB Thruster (30/20)
  • 6 Russian KB Swing (53/35)
  • 12 Russian Twist with Med Ball (20/14) (Each side counts)
    * Turns into an AMRAP if reps cannot be completed in a minute *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Childs Pose
  • Foam Roll