"Crazy Eights"

Sweat Angel (Used).jpg

Warm Up (NFT):

  • Foam Roll (T-Spine, Lats, Triceps)

Then...

  • 500m Row

Then...

3 Rounds (NFT):

  • 15 Band Pull Aparts
  • Handstand Hold (20 Seconds)
  • 5 Ninja Roll Ups To Vertical Jump (Sub 10 Sit Ups w/ Plate)

Strength (2,2,2,2,2):

  • Bench Press
    * Between each set do 20 In N Outs *
    * Add weight each set working up *
    * 2 warm up sets with the bar *
    * As the weight gets heavier, make sure to have a spotter *

Met-Con (14 Minute AMRAP):

"Crazy Eights"

  • 8 Ring Dips/Bench Dips
  • 8 Ball Slams (30/20)
  • 8 Plyo Push Up
  • 8 TTB/K2E/Knee Raise/In N Out
    * Add a jump into the ball slams for an extra challenge *
    * Sub Regular OR Bar Push Ups for Plyo *
    * The goal is to do each move unbroken *

Mobility (NFT):

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