"The Floor Wiper"

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Warm Up (NFT):

  • 400m Jog

Then...

  • Foam Roll (T-Spine & Lats)

Then...

3 Rounds w/PVC (15 sec Each Move):

  • Press
  • Pass Thrus
  • Trunk Twist

Strength (5/3/1/1/1):

  • Floor Press
    * Try setting a new 1RM *

Then...

3 Rounds (NFT):

  • 10 DB Bent Over Row
  • 10 DB Floor Wipers
  • Handstand Hold (20 sec)

Met-Con (21-15-9):

  • Box Jumps (24/20)
  • DB Snatch (40/30/20)
  • Russian Twist w/ Med Ball
    * Over & back is 1 on R-Twist *

Mobility (NFT):

  • Chest Opener
  • Cobra
  • Pigeon Pose
  • Lateral Hip Opener
  • Banded Shoulder Distraction
  • Foam Roll