"Having Fun With Some Pipe"

josh mobility (Used).jpg

Warm Up (NFT):

  • Overhead Walking Lunge w/PVC (100m)

Then...

3 Rounds w/ PVC:

  • Pass Thrus
  • Overhead Squat
  • Straight Leg Deadlift

Skill (5-10 Minutes):

  • Toes 2 Bar or Knees 2 Elbow.

Then...

3 x 5:

  • Do the move you worked on.

Strength (3 Rounds):

  • 10 Good Mornings
  • 10 Single Leg Glute Bridges (10/10)
  • 20 Band Pull Aparts
    * Work up in weight on good mornings *

Met-Con (3 Rounds):

  • 15 SDLHP w/KB (53/35)
  • 30 Sit Ups
  • Prowler OR Plate Push (Down & Back)
  • Pillar Plank (1 min)

Cash Out (5 Rounds):

20 sec Each Move:

  • Spiderman
  • Pillar Plank w/ Hip Raise
  • Elbow Touch (R)
  • Elbow Touch (L)
  • Superman
    * 30 seconds between rounds *

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Frog Pose
  • Cobra
  • Downward Dog
  • Foam Roll