"5 Rep Press"

Old Lady Press (Used).jpg

Warm Up (NFT):

3 Rounds:

  • Jump Rope OR Step Ups (30 seconds)
  • Plank Shoulder Taps (20 seconds)
  • Hollow Body Hold (10 seconds)

Then...

3 Rounds (NFT):

  • Handstand Hold (30 seconds)
  • 10 RDL + 10 Bent Over Row + 10 Muscle Cleans + 10 Front Rack Walking Lunges (5/5)
    * Use PVC or a light bar for the complex *

Strength (5RM):

  • Shoulder Press
    * Spend 10 minutes finding your 5RM *

Met-Con (5 Rounds):

  • 200m Row
  • 5 Ground 2 Overhead (135/95/65)
  • 10 Box Jump/Step Up (24/20)
  • 15 Sit Ups

Mobility (NFT):

  • Banded Shoulder Distraction
  • Banded Hip Distraction
  • Adductors/Groins
  • Cobra
  • Foam Roll