"Can You Get Your Chest To The Bar?"

Warm Up (NFT):

  • 400m Jog
  • 100 Jump Rope
  • Plank (50 sec)
  • Hollow Body Hold (25 sec)

Then...

  • 10 Elbow 2 Ankle Lunge w/Twist (5/5)

Strength (5 Rounds):

  • 8 Step Up w/Lunge (4/4)
  • 5 Strict Pull Ups (Chest 2 Bar if possible)
    * Scale pull ups to Banded OR Lat Pull Downs *

Met-Con (21-15-9):

  • DB Front Squat
  • Renegade Row
  • Sit Up w/Plate (45/25/10)
    * Put one hand on ground for Row if needed *

Cash Out (3 Rounds):

"Levels"

  • 10 sec Each Move

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lateral Hip Opener
  • Cobra
  • Childs Pose
  • Foam Roll