"Still Finding That Max"

Warm Up (NFT):

Foam Roll:

  • T-Spine
  • Lumbar Spine
  • Lats
  • Hamstrings

Then...

3 Rounds:

  • 200m Row
  • 10 Press w/ PVC
  • 10 Pass Thrus w/ PVC
  • 10 Trunk Twist w/ PVC

Then...

  • Bilateral Shoulder Flexion

Met-Con #1 (10-1):

  • Ball Slam (30/20)
  • Ring Row

Strength (Find 3RM):

  • Strict Press
    * Spend 10 minutes finding your 3RM *
    * Work up appropriately *

Met-Con #2 (4 Rounds):

  • 10 DB Push Press (30/20/10)
  • Hollow Body Hold (20 seconds)
  • 200m Run

Mobility (NFT):

  • Calves/Ankles
  • Banded Shoulder Distraction
  • Bilateral Shoulder Flexion
  • Foam Roll