"Don't Forget Your Luggage"

Warm Up (2 Rounds):

  • 25 Jumping Jacks
  • 10 Jumping Jacks in Front
  • 10 Lunge w/ Elbow 2 Ankle Twist (5/5)
  • 10 Side Lunge (5/5)

Strength (5 x 10):

  • BB Or DB Step Up (5/5)
    * In between sets, 3-5 Weighted Pull Ups *
    * Work up in weight on Step Ups *
    * Scale Pull Ups as needed, make them tough *
    * Use bands or Lat Pull Downs if needed *

Met-Con (4 RFT):

  • 10 DB Snatch (5/5)
  • 10 Ring Rows
  • 100m Tire Drag OR Prowler Push

Cash Out (400m):

  • Suitcase Carry
    * Switch sides at 200m *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Banded Shoulder Distraction
  • Front Fold
  • Triangle
  • Foam Roll