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