"Happy Birthday Allison"

Battle of Hill 2 (Used).jpg

Warm Up (NFT):

  • Foam Roll

Then...

  • 250m Row

Then...

2 Rounds:

  • 30 Mountain Climbers on Sliders (15/15)
  • Lizard Pose (30 sec each side)
  • Paleo Chair (30 sec)

Then...

  • Pistols to Box (3 x 5 each leg)
    * Choose the right box height for you *
    * Make sure you can explode back out of the bottom *

Strength (3,3,3,3,3):

  • Front Squat
    * Add 5# from last week if possible *
    * Sub DBs if not comfortable in Front Rack position *
    * 3 Strict Chin Ups in between each round of Front Squat *
    * To make Chin Ups harder, slow the reps down and do an isolation hold at top *

Met-Con (10-1):

  • Air Squat
  • Sit Up
  • Lunge
  • Ring Row OR BW Row
    * After each round, hold Hollow Position for 10 seconds *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Childs Pose
  • Foam Roll