"I Pick Things Up & Put Them Down"

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What an incredible last four weeks!! We love seeing people break through barriers and channel their inner beast!!

Warm Up (NFT):

EMOM For 9 Minutes:

  • 100m Run
  • Pillar Plank (40 sec.)
  • 10 Hip Swings ((10/10)

Then...

3 Rounds:

  • 10 Side Lunges on Sliders
  • 10 Hamstring Curl + Hip Bridge on Sliders
  • 10 Mountain Climbers on Sliders

Strength (5RM):

  • Deadlift
    * Try adding 5# from last week *
    * If not possible, work up to a heavy set of 5 in 5-7 sets *

Met-Con (3 Rounds):

  • 400m Run OR Row
  • 10 DB Snatch (30/20) (5/5)
  • 12 Pull Ups

Mobility (NFT):

  • Ankles/Calves
  • Smash Hamstrings on Bar
  • Banded Shoulder Distraction
  • Foam Roll