"Superseting"

Warm Up (3 Rounds NFT):

• 250m Row
• 20 second Weighted Plank Hold (45/25)
• 20 Flutter Kicks (Slower = Better)
• Plate Push (Down & Back)

Strength (Superset):

• BB Weighted Step Ups (10-10-10-10) (5/5)
• Single Arm DB Bench Press (10-10-10-10) (5/5)
  * Warm up with Body Weight Step Ups *
  * Work up in weight on both moves *
  * Do one move then directly into the other, then rest *

Met-Con (21-18-15-12-9-6):

• Ball Slam (30/20)
• Box Jump (24/20)
  * Between each set do 20 Single Arm Rope Slams (10/10) *

Mobility (NFT):

• Cobra
• Banded Shoulder Distraction
• Chest Opener
• Foam Roll