"Today is the Day"

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Warm Up (200 Reps):

Break reps up however you want to:

  • Calorie Row
  • L-Sit (Seconds)
  • Push Up
  • Ring Row OR BW Row

Strength (1RM):

  • Bench Press
    * Warm up appropriately *
    * Spend 5-10 minutes working up to a heavy 1 *

Met-Con (10-1):

  • DB Floor Press with Feet Elevated
  • Russian KB Swing (AHAP)
    * Choose your own weight for each move *
    * Between each set, do 30 Jump Rope *
    * Sub 10 Step Ups for Jump Rope if needed *

Mobility (NFT):

  • Chest Opener
  • Cobra
  • Foam Roll