"The Wednesday"

Warm Up (2 Rounds):

  • 20 Runners
  • 20 Lateral Overs
  • 20 Scissor Jumps

Then...

2 Rounds (10 reps each):

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

Met-Con (6 Rounds):

30 sec work/30 sec rest:

  • Row (Meters)
  • Handstand Hold/Side Pillar Plank
  • Russian KB Swing (53/35)
    * Do all 6 rounds before moving to next move *
    * Do 2x Handstand Hold & 4x Plank *

Strength (4 Quality Rounds):

  • 12 KB Front Rack Lunge
  • 10 BB Bent Over Row (95/55)
  • Isometric Ring Hold (10-20 sec)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Internal Shoulder Rotation
  • Bilateral Shoulder Flexion
  • Cobra
  • Childs Pose
  • Foam Roll