"Still At 85%"
Performance
Warm Up (Complete):
- 400m Run
Then...
3 Rounds (NFT):
- 10 KB High Pull
- 10 Banded Good Morning
Performance
Strength (Complete):
- Hang Clean
* Take 10 min to find a 3RM *
Then...
- Hang Clean (EMOM For 5 Min)
* 3 reps at 85% of 3RM *
Met-Con (5 Rounds):
- 100m Run
- 5 Front Delt Raise (25/10)
- 6 Overhead Walking Lunges (25/10)(6/6)
- 7 Russian Twist (25/10)(7/7)
* Use the same plate for all 3 moves *
Fitness
Strength (5 x 5):
- Barbell Deadlift High Pull
* Adding weight each set *
Met-Con (5 Rounds):
- 100m Run
- 5 Front Delt Raise (25/10)
- 6 Overhead Walking Lunges (25/10)(6/6)
- 7 Russian Twist (25/10)(7/7)
* Use the same plate for all 3 moves *
Mobility (NFT):
- Banded Shoulder Distractions
- Smash Shoulders w/Ball
- Bilateral Shoulder Flexion
- Internal Shoulder Rotation
- Couch Stretch
- Pigeon Pose
- Dragon Pose
- Lizard Pose
- Foam Roll (Lats, Hot Spots)
Express
Warm Up (Complete):
- 400m Run
Then...
3 Rounds (NFT):
- 10 KB High Pull
- 10 Banded Good Morning
Met-Con (EMOM For 10 Min):
- Min 1: 20 Jump Lunges
- Min 2: 15 Ball Slams (30/20)
Rest 2 Min Then...
3 Rounds (NFT):
- 12 Bicep Curls
- 10 Tricep Kick Backs
- 8 Strict Shoulder Press
Mobility (NFT):
- Banded Shoulder Distractions
- Smash Shoulders w/Ball
- Bilateral Shoulder Flexion
- Internal Shoulder Rotation
- Couch Stretch
- Pigeon Pose
- Dragon Pose
- Lizard Pose
- Foam Roll (Lats, Hot Spots)