"It's A Ladder"
Warm Up (EMOM for 9 Min):
- Jump Rope (40 sec)
- Plank Shoulder Taps (40 sec)
- Banded Lateral Walk (40 sec)
Then...
- Monster Walk (25/25)
- Hip Swings (10/10)
- Gate Swings (5/5)
- Air Squats (10-20)
Strength (Every 2 Min For 10 Min):
- 5 Front Squat @ 75% of 1RM
Met-Con (10 Min AMRAP):
- 3 Clean (135/85)
- 10 Wall Balls (20/14)
- 6 Clean
- 15 Wall Balls
- 9 Clean
- 20 Wall Balls
* Continue adding 3 Clean & 5 Wall Balls until 10 min is up *
* Power OR Squat Clean *
* Score is how high you get *
Extra Credit (4 Rounds):
- 10 DB Curls
- 10 Dips/Triceps Pull Down/Triceps Extension
Mobility (NFT):
- Super Front Rack
- Banded Shoulder Distractions
- Bilateral Shoulder Flexion
- Couch Stretch
- Pigeon Pose
- Smash Traps w/ Bar
- Foam Roll