"Clock Don't Stop"

stopwatch.jpg
If you completed "Murph", congratulations!!!  Now, let's spend some extra time working on mobility.  Be smart, listen to your body, and scale anything you need in today's workout.

Warm Up (NFT):

  • Foam Roll

Then...

1 Minute Each Side:

  • Couch Stretch
  • Pigeon Pose
  • Chest Opener

Then...

EMOM For 9 Minutes:

  • Minute 1:  Hollow Position (20-30 sec)
  • Minute 2:  Row (150-200 Meters)
  • Minute 3:  10 Strict Press (Moderate Weight)

Met-Con (5 Rounds):

1 Minute Each Move with a Continous Clock:

  • Jump Rope
  • Med Ball Sit-Up
  • Rope Slams/Plank
  • Step Ups
  • Rest
    * Switch to planks at 30 sec *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Foam Roll