"Cuban Press"

Warm Up (NFT):

  • 250m Row

Then...

3 Rounds (NFT):

  • 10 Band Pull Aparts
  • 10 Cuban Press

Strength (5/3/1):

  • Floor Press
    * Work up to last week's 5RM for 5 set *
    * Add 5-10 pounds for the 3 set *
    * Add 5-10 pounds for the 1 set *
    * Continue adding weight for sets of 1 if possible *

Then...

8,8,8,8,8 (Each Side):

  • KB Chainsaw

Met-Con (Tabata):

8 Rounds (20 sec on/10 sec off):

  • Row For Meters
    * Goal for Men is 1,000m *
    * Goal for Women is 850m *

Cash Out (Tabata):

8 Rounds (20 sec on/10 sec off):

  • Hollow Body Hold
  • Sit Up
  • Russian Twist
  • Scissor Kicks

Mobility (NFT):

  • Banded Shoulder Distraction
  • Cobra
  • Pigeon Pose
  • Foam Roll