"Every 3 Minutes, Do Something"

Warm Up (For Time):

  • Row 500m
    * Pillar Plank amount of time it takes to row *
    * Jump Rope amount of time it takes to row *

Then...

  • Dragon Pose
  • Lizard Pose
  • Hip Warm Up
    * Spend some time getting ready to squat *

Strength (Every 3 Min For 18 Min):

  • 7 Thrusters
  • 7-10 Pull Ups OR Lat Pull Downs
    * Add weight each set *

Met-Con (Every 3 Min For 15 Min):

  • 20 Wall Balls (20/14)
  • 15 Ring Row
  • 10 KB Swings (70/53)
    * Go a size heavier than normal on KB Swings *

Cash Out (4 Rounds):

Hold Each Position For 10 sec:

  • Boat
  • Banana
  • Rest

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Banded Shoulder Distraction
  • Bilateral Shoulder Flexion
  • Banded Hip Distraction
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Cobra
  • Childs Pose
  • Foam Roll