"Stay Tight"

Warm Up (NFT):

  • 100 Jump Rope
  • Pillar Plank (50 sec)
  • Hollow Body Hold (25 sec)
  • 12 Bird Dogs (6/6)
  • 6 Burpees

Then...

3 x 10:

  • Banded Good Mornings
  • Band Pull Aparts
  • Banded Twists

Performance

Met-Con (5 Rounds For Time):

  • 12 Deadlift (155/85)
  • 9 Hang Clean
  • 6 Push Jerk
    * Scale to something you can do unbroken on first set *
    * Use the same weight for all moves *

Fitness

Met-Con (5 Rounds):

  • 12 KB Deadlift (53/35)
  • 9 KB Swing OR KB High Pull
  • 6 KB Press (6/6)
    * Use the same KB for all moves *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Adductors/Groins
  • Frog Pose
  • Hamstrings
  • Foam Roll