"Workin' At 85"

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Warm Up (EMOM for 9 min):

  • Jump Rope
  • 10-15 K2E
  • 200m Run

Then...

2 Rounds (NFT):

  • 10 Press w/PVC
  • 10 Pass Thrus w/PVC
  • 10 Trunk Twist w/PVC

Strength (3 x 5 @ 85%):

  • Strict Press
    * Use 85% from last week's 5RM *
    * Don't know your 5RM, find it *

Met-Con (5 Rounds):

  • Prowler OR Plate Push (Down)
  • 18 KB Swings (53/35)
  • 12 Burpees
  • Prowler OR Plate Push (Back)
    * 1 minute rest between rounds *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders w/Ball
  • Hamstrings
  • Foam Roll