"It's Friday"

Warm Up (2 Rounds):

  • 200m Jog
  • 200m Row
  • 30 sec Side Plank (15/15)

Met-Con (4 RFT):

  • 15 KB Swings (53/35)
  • 10 TTB/K2E/Knee Raise/2x In N Outs
  • 30 Jump Rope

Strength (3 Rounds):

  • 10-12 Single Arm DB Bench Press (Each Side)
  • 10 BB Supine Grip Bent Over Row (Underhand Grip)

Mobility (NFT):

  • Bulletproof Shoulders (Plyometric)(See Video)
  • Banded Shoulder Distraction
  • Chest Opener
  • Cobra
  • Ankles/Calves
  • Foam Roll