"Fight Gone Alright"

Shout out to Ryan on his last day with us for a few months!   Enjoy you expedition!! 

Shout out to Ryan on his last day with us for a few months!   Enjoy you expedition!! 

Warm Up (NFT):

  • Spell the day you were born on

Skill (5-10 Minutes):

  • Handstand Practice

Then..

EMOM For 12 Minutes:

  • Handstand Hold (30 sec)
  • 20 Band Pull Aparts
  • 10 Barbell Sit Ups

Met-Con (Fight Gone Alright):

(3) 5 Minute Rounds:

  • Sumo Deadlift High Pull (95/65/45)
  • Rope Slams
  • Push Press (65/45/35)
  • Step Up (24"/20")
  • Row
    * 2-minute rest between rounds *

Cash Out (3 Rounds):

10 Reps Each Move:

  • Crunches
  • Bicycle
  • Leg Lift
  • Sit Up
  • Side Plank Elbow Touch (R)
  • Side Plank Elbow Touch (L)

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Frog Pose
  • Pigeon Pose
  • Banded Shoulder Distraction
  • Foam Roll