"As Hard As Possible For 1 Minute"

Warm Up (NFT):

2 Rounds (20 reps each):

  • Runners
  • Lateral Overs
  • Scissor Jumps

Then...

2 Rounds (10 reps each):

  • Press w/PVC
  • Bradford Press w/PVC
  • Pass Thru w/PVC

Strength (4 Rounds):

  • 2-3 Strict Pull Ups w/ 10 sec Isometric Hold @ Top
  • Banded Lateral Walk (Down & Back)
    * Scale to Lat Pull Downs OR Flex Arm Hang *

Met-Con (4 Rounds):

1 min on/ 1 min off:

  • Calorie Row (Goal is 20/15)
  • Burpees (Goal is 12-15)
  • Goblet Squat (53/35)(Goal is 20)

Mobility (NFT):

  • Banded Hip Distractions
  • Lateral Hip Opener
  • Butterfly
  • Frog Pose
  • Couch Stretch
  • Banded Shoulder Distractions
  • Smash Shoulders w/Ball
  • Foam Roll