"Making Every Rep Count"

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“The doctor of the future will prescribe no drugs, but will interest his patients in the care and nutrition of the human frame and in the cause and prevention of disease.”
Thomas Edison (1847-1931)

Warm Up (NFT):

4 Rounds:

  • Row 100m
    * Every meter over or under, do that many burpees *
    * Add a "0" and hold a Pillar Plank that long *

Then...

Do 2 or more of the following:

  • Lizard Pose (30 seconds per side)
  • Banded Hip Distraction
  • Paleo Chair (30 seconds)
  • Hip Swings (15/15)

Met-Con #1 (EMOM For 12 Minutes):

  • 15 Wall Balls (20/14)
  • 10 Up Downs
  • 30 seconds Dead Bug (Isometric Hold)
    * Focus on depth of squat on wall balls *

Strength (4 Sets):

  • 8 Barbell OR DB Step Up (4/4)
  • 5 Strict Chin Ups
    * Work up in weight on step ups *
    * Add weight to chin ups if possible *
    * Scale chin ups if needed *

Met-Con #2 (4 Rounds):

  • 7 TTB/K2E/Knee Raises/2x In N Outs
  • 10 KB Swings (53/35)
  • 10 Goblet Squats (53/35)
    * Focus on getting the elbows above or parallel to the shoulders on KB Swings *
    * Use same KB for Swings and Squats *

Mobility (NFT):

  • Lizard Pose
  • Banded Shoulder Distraction
  • Banded Hip Distraction
  • Couch Stretch
  • Foam Roll