"Do It On The Minute"

Warm Up (3 Rounds):

40 sec work/20 sec rest:

  • Jump Rope
  • Step Ups
  • Arm Circles

Strength (3 Rounds):

  • 5 Chin Ups
  • 10 Weighted Glute Bridges
    * Scale Chin Ups to Heavy Lat Pull Downs *
    * Add weight on Chin Ups if you can *

Skill (5-10 Min):

Work up in weight on your Hang Clean

Met-Con (EMOM For 20 Min):

  • Min 1:  1 minute Row
  • Min 2:  5 Hang Power Clean (135/85)
  • Min 3:  Weighted Pillar Plank OR Pillar Plank
  • Min 4:  Rest
    * Focus on power output on the Row *

Cash Out (2 Min):

  • Assault Bike
    * 50-60 RPM *

Mobility (NFT):

  • Dragon Pose
  • Lizard Pose
  • Pigeon Pose
  • Banded Shoulder Distraction
  • Cobra
  • Childs Pose
  • Puppy Dog
  • Foam Roll (Lats, Back)