"Find Your 5 Rep"

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Dr. Dave Liston will be at the Jerseyville Crunch tonight at 7:30 PM to give us some tips on nutrition. Everyone is more than welcome to come out.

Warm Up (NFT):

  • Foam Roll (T-Spine, Glutes, Hamstrings)

Then...

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Side Lunge

Then...

  • Monster Walk (1 Minute)

Then...

  • Spiderman Complex

Strength (5RM):

  • Back Squat
    * In 5 or fewer sets, find your 5RM *
    * In between sets do 5 Strict Pull Ups *

Met-Con (4 Rounds):

  • 7 Burpees
  • 7 V-Ups
  • 14 Lunges (7/7)
  • 14 KB Swings (53/35)
  • 200m Run

Mobility (NFT):

  • Ankles/Calves
  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Foam Roll