"The 100"

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Warm Up (NFT):

  • Foam Roll

Then...

"The 100"

2 Rounds (20 reps each):

  • Hip Swings (10/10)
  • Arm Circles
  • Jumping Jacks
  • Banded Good Mornings
  • Band Pull Aparts

Then...

3 Rounds (NFT):

  • Dead Bug holding KB (30 sec)
  • Paleo Chair holding KB (30 sec)
  • Banded Lateral Walk (Down & Back)
  • 10 Superman

Strength (3 x 10):

  • Single Leg RDL w KB
    * 10 reps each leg *

Buy In (For Time):

  • 500m Row

Met-Con (10-8-6-4-2-4-6-8-10):

  • K-2-E
  • Ball Slam (50/30/20)

Cash Out (For Time):

  • 500m Row

Mobility (NFT):

  • Lateral Hip Opener
  • Hamstrings
  • Adductors/Groins
  • T-Spine Work
  • Foam Roll