"Countdown"

Warm Up (2 Rounds):

30 seconds each move:

  • Jump Rope
  • Speed Skaters
  • Plank Shoulder Tap
  • Lateral Leg Lift

Strength (EMOM For 7 Minutes):

  • 3 Hang Clean
    * Build in weight over the 7 minutes or stay at the same weight and work on form *
    * Sub Deadlift High Pull if not comfortable in Front Rack *

Met-Con (For Time):

  • 500m Row
  • 50 BB Thrusters (45/35)
  • 40 Sit Ups
  • 30 Ring Rows
  • 20 TTB/K2E/Knee Raise
  • 10 Handstand Push Up
    * Complete one move before moving to the next *
    * Sub DBs on Thrusters if needed *
    * Scale for HSPU is 2x Seated DB Press *

Cash Out (5 Rounds):

20 seconds each move:

  • Spiderman
  • Pillar Plank
  • Leg Raises
  • Leg Hold at 45 Degrees
    * Rest 20 sec between rounds *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Cobra
  • Upward Facing Dog
  • Childs Pose
  • Lizard Pose
  • Foam Roll