"Behind the Head Press"

Warm Up (NFT):

  • 200m Jog

Then...

Down & Back OR 20 sec Each:

  • Lunge
  • Reverse Lunge
  • Side Lunge
  • High Kick
  • Mule Kick
  • High Knees
  • Butt Kick

Then...

  • 200m Jog

Then...

  • Foam Roll

Then...

3 Rounds (10 Reps Each):

  • Bradford Press (45/35)
  • Pull Ups
    * Scale pull ups as needed *

Strength (3,3,3,3,3,3):

  • Behind the Neck Press
    * Slowly build to a heavy set of 3 *
    * Sub to regular press if it bothers your shoulder *

Met-Con (4 Rounds):

  • 15 Box Jumps/Step Ups (24/20)
  • 15 Russian Twist w/ Med Ball (20/14)
  • 15 Strict Press (75/55/35)
    * Over & Back is 1 on R-Twist *

Cash Out (NFT):

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders w/ Ball
  • Cobra
  • Couch Stretch
  • Lizard Pose
  • Foam Roll