Strict Pull Ups * You can band them * * They should be HARD!! * * If you do more than 5 banded, it's too easy * * Every break, 5 Heavy Single Arm Bent Over Row *
Met-Con (5 Rounds):
1st Min: DB Front Squat
2nd Min: Rope Slam
3rd Min: Step Ups
4th Min: Tricep Dips OR Pull Down * 1st Round = 30 sec on/30 sec off * * 2nd Round = 40 sec on/20 sec off * * 3rd Round = 50 sec on/10 sec off * * 4th Round = 40 sec on/20 sec off * * 5th Round = 30 sec on/30 sec off *
Fitness
Strength (30 Reps):
Heavy Lat Pull Down * They should be HARD!! * * If you do more than 5 at a time, it's too easy * * Every break, 5 Heavy Single Arm Bent Over Row *
Met-Con (5 Rounds):
1st Min: DB Front Squat
2nd Min: Rope Slam
3rd Min: Step Ups
4th Min: Tricep Dips OR Pull Down * 1st Round = 30 sec on/30 sec off * * 2nd Round = 40 sec on/20 sec off * * 3rd Round = 50 sec on/10 sec off * * 4th Round = 40 sec on/20 sec off * * 5th Round = 30 sec on/30 sec off *
Cash Out (EMOM For 4 Min):
20 Flutter Kicks
20 Russian Twist * Both moves every min *
Mobility (NFT):
Banded Hip & Shoulder Distractions
Smash Hips w/ Ball
Pigeon Pose
Couch Stretch
Seated Straddle
Butterfly
Frog Pose
Dragon Pose
Fragon
Banded Paleo Chair
Cobra
Childs Pose
Foam Roll
Express
Warm Up (2 Rounds):
Row (1 min)
Jump Rope (45 sec)
Plank (30 sec)
Hollow Body Hold (15 sec)
Met-Con (5 Rounds):
1st Min: DB Front Squat
2nd Min: Rope Slam
3rd Min: Step Ups
4th Min: Tricep Dips OR Pull Down * 1st Round = 30 sec on/30 sec off * * 2nd Round = 40 sec on/20 sec off * * 3rd Round = 50 sec on/10 sec off * * 4th Round = 40 sec on/20 sec off * * 5th Round = 30 sec on/30 sec off *