"Time It Up"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • Lunge w/Twist
  • Mule Kick
  • Walking RDL

Then...

2 Rounds:

  • 5 Spiderman (5/5)
  • 5 Wall Walks
  • 10 Hanging Scapula Retractions
  • 10 Cuban Press
  • 20 Jump Lunges
  • 20 Sit Ups
    * Scale Wall Walks to Plank on Box w/Walk to Pike *

Strength (EMOM For 5 Min):

  • Push Press
    * 4 Reps @ 70% of 1RM *
    * Focus on strong leg drive and timing *

Met-Con (3 RFT):

  • 20 Overhead Walking Lunges (95/65)
  • 20 True Push Up
  • 20 Alternating DB Snatch (10/10)(60/30)
    * Scale lunges to a plate *
    * Arms must be locked out *

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Flexion
  • T-Spine Mobility
  • Chest Opener
  • Pigeon Pose
  • Dragon Pose
  • Foam Roll