"Another Max Effort Day"

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Warm Up (NFT):

  • Foam Roll (Lats, Triceps)

Then...

2 Rounds (Down & Back):

  • Jog
  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Arm Circles

Skill (5-10 Minutes):

Spend some time with a light bar or some PVC and work on your Push Press form.

Strength (1RM):

  • Push Press
    * In 5 or fewer sets, work up to a heavy 1 *
    * Warm up & work up in weight appropriately *

Buy In:

  • 5 Atomic Burpees (30/20)

Met-Con (5 Rounds):

30 seconds on/10 seconds off:

  • DB Shoulder 2 Overhead (30/20)
  • Ball Slam (30/20)
  • Jump Rope
  • Scissor Kicks

Cash Out:

  • 5 Atomic Burpees (30/20)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulder with Ball
  • Ankles/Calves
  • Pigeon Pose
  • Foam Roll