"Superseting"

Janine Front Rack.jpg

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