Warm Up (Complete):
- 400m Jog
- 200m Row
- 100 Jump Rope
- 50 Mountain Climbers
- 25 PVC Press
- 12 Walking Lunges
- 6 Burpee Broad Jump
Performance
Strength (EMOM For 8 Min):
- Min 1: 5-10 Chin Ups
- Min 2: Weighted Pillar Plank (30 sec)
* At least 45# for plank *
Met-Con (10 Rounds):
- Barbell Thrusters (30 sec)
- Burpees (30 sec)
- Rest (30 sec)
* Use an empty Barbell *
Fitness
Strength (EMOM For 8 Min):
- Min 1: 5-10 Chin Up Grip Lat Pull Downs
- Min 2: Weighted Pillar Plank (30 sec)
* At least 25# for plank *
Met-Con (10 Rounds):
- DB Thrusters (30 sec)
- Burpees (30 sec)
- Rest (30 sec)
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Capsule Stretch
- Couch Stretch
- Pigeon Pose
- Cobra
- Childs Pose
- Frog Pose
- Foam Roll