Warm Up (EMOM For 10 Min):
- Arm Circles
- Band Pull Aparts
- PVC Pass Thrus
- Jump Rope
- Air Squats
2 Rounds (NFT):
- 8 Landmine Push Press (8/8)
- 8 Landmine Twist
* Go light on these *
Met-Con (Complete):
"Master Splinter"
EMOM For 12 Min:
- 5 Burpee
- 10 KB Swing (53/35)
* Rest 3 min *
15-12-9-6-3:
- DB Thruster (40/30)
- Pull Ups
* Make Pulls Hard *
* Rest 3 min *
EMOM For 10 Min:
- 10 DB Snatch (60/30)
- Calorie Bike (15/10)
Mobility (NFT):
- Smash Shoulders & Hips w/ Ball
- Banded Hip & Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Banded Lat Stretch
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Downward Dog
- Fragon
- Cobra
- Childs Pose
- Foam Roll