"Working the Percentages"

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Warm Up (NFT):

  • Max Distance Row (1 Min)

Then...

3 Rounds (NFT):

  • 10 Hamstring Curl + Hip Bridge
  • Paleo Chair (30 sec)
  • 10 Pillar 2 Press

Strength (3 x 5 @ 80-85%):

  • Sumo Deadlift
    * Use the weight from your 1 set last week *
    * Work up to that weight *

Met-Con (30-20-10):

  • DB Thruster (30/20/10)
  • TTB/K2E/Knee Raise/2x In N Out
    * 50 Jump Rope between rounds *

Cash Out (4 Rounds):

30 seconds each move:

  • Sit Ups
  • Leg Raise
  • Plank
  • Mountain Climbers

Mobility (NFT):

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