"3-11, 3-3-11"

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In honor of 311 day, we will be playing 311 at both gyms all day long.

Warm Up (EMOM For 9 Min):

45 seconds of each move:

  • Banded Lateral Walk
  • Band Pull Aparts
  • Seal Walk (5/5), then Mountain Climbers on Sliders with remaining time

Met-Con (15 min AMRAP):

  • 200m Row
  • 15 Med Ball Sit Up (20/14)
  • 20 Lunges
  • 30 second Farmers Carry (AHAP)
    * Post total rounds and weight used to board *

Skill (NFT):

With the remaining time, work on a new skill or try to improve on your weaknesses

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Foam Roll