"Double Met Con"

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Warm Up (NFT):

2 Rounds (Down & Back):

  • Jog
  • High Knee
  • Butt Kick
  • Lateral Shuffle
  • High Kicks

Then...

3 Rounds (NFT):

  • 16 Single Arm KB Swing (8/8)
  • 16 Single Arm KB Press (8/8)
  • 16 Band Pull Aparts

Met-Con (For Time):

3 Rounds:

  • 10 Sumo Deadlift (135/95/65)
  • 5 Hang Clean (135/95/65)
  • 5 Bar Over Burpee
    * Rest 2 Minutes Between Rounds *

Then...

3 Rounds:

  • 20 Wall Balls (20/14)
  • 10 Med Ball Sit Ups (20/14)
  • 10 Med Ball Russian Twists (20/14)
    * Each side counts *
    * Rest 2 minutes between rounds *

Cash Out (5 Rounds):

  • 20 Scissors
  • 10 Crunches

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Cobra
  • Childs Pose
  • Lizard Pose
  • Paleo Chair
  • Foam Roll