"Push & Pull"

plank black and white.jpg

Warm Up (NFT):

  • Spell Your Middle Name
    * Use the moves from yesterday *

Then...

3 Rounds (NFT):

  • 10 Cuban Press
  • L-Sit (20 sec)

Then...

2 Rounds (NFT):

  • 20 Snow Angels
  • 20 Plank Shoulder Taps
  • 20 Bird Dogs (10/10)
  • 20 Lateral Step Ups

Strength (Every 2 Minutes for 6 Minutes):

  • Bench Press (5 Reps)
    * Do 5 Pull-Ups immediately following bench press *
    * Use 75-85% of your 1RM *

Met-Con (25-20-15):

  • Ball Slam (30/20)
  • Russian Twist
    * Use Slam Ball for Russian Twists *
    * 30 Jump Rope between rounds *
    * Over & Back is 1 on Russian Twist *

Cash Out (3 Rounds):

20 Reps Each Move:

  • Spiderman
  • Pillar Plank with Hip Raise
  • Scissor Kick
  • Lateral Leg Raise (10/10)

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Cobra
  • Pigeon Pose
  • Frog Pose
  • Foam Roll