"Against A Running Clock"

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Warm Up (NFT):

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

Then...

2-3 Rounds (Depending on how shoulders feel):

  • 16 Front/Lat Raise (8/8)
  • 8 DB Row (8/8)

Met-Con (Against a Running Clock):

0:00-5:00

  • 500m Row
  • 20 Wall Balls (20/14)

Then...

5:01-10:00

  • 30 Single Arm KB Hang Power Clean (15/15)
  • 30 K2E
    * Scale K2E to 60 Scissor Kicks *

Then...

10:01-15:00

  • 500m Row
  • 20 Wall Balls (20/14)

Then...

15:01-20:00

  • 30 Single Arm KB Hang Power Clean (15/15)
  • 30 K2E
    * Scale K2E to 60 Scissor Kicks *
    * Scale Clean to Single Arm KB Swings *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Cobra
  • Smash Shoulders w/Ball
  • Front Fold
  • Triangle
  • Frog Pose
  • Foam Roll