"3 Met-Cons"

Arnold 1 (Used).jpg

Warm Up (Down & Back Up):

  • Pillar Plank (50 sec)
  • 40 Runners
  • 30 Lateral Overs
  • Hollow Hold (20 sec)
  • 10 Superman

Then...

  • Foam Roll (Lats, T-Spine, Hamstrings)

Then...

  • Work up to your Deadlift weight

Met-Con (1 RFT):

  • 600m Run
  • 150 Jump Rope
  • 15 Deadlift (225/185/155/95)

Then...

  • 400m Run
  • 100 Jump Rope
  • 10 Deadlift

Then...

  • 200m Run
  • 50 Jump Rope
  • 5 Deadlift

Cash Out (NFT):

  • 100 Russian Twist
    * Over & Back is 1 *

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Calves/Ankles
  • Cobra
  • Foam Roll