"The 3 Minute Challenge"

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Warm Up (3 Rounds):

  • 30 Jump Rope
  • 20 B.W. Rows
  • 10 Push Ups

Then...

  • Spiderman Complex

Strength (3RM):

  • Front Squat
    * In 10 minutes, find a heavy set of 3 *

Met-Con (4 Rounds):

  • 15 Hollow Rocks
  • 10 DB Step Ups (5/5)
  • 10 Bench Dips
    * Sub 30 sec Hollow Body Hold for Hollow Rocks *

Cash Out (3 Minutes):

  • 30 Wall Balls (20/14)
  • Remaining Time:  Max Calorie Row

Mobility (NFT):

  • Couch Stretch
  • Banded Shoulder Distraction
  • Cobra
  • Tricep Wall Stretch
  • Foam Roll (Lats, Hot Spots)