Warm Up (EMOM For 10 Min):
- Jump Rope
- Row
- Arm Circles
- Bike
- Hip Swings
Strength (5 Rounds):
- 8 Neutral Grip DB Bench Press
- 7-10 Bent Over Row
* Superset moves *
* Can scale to Lat Pull Down or T-Bar Row *
Met-Con (Tabata):
8 Rounds of Every Move:
- Tuck Ups
- DB Floor Press
- Single Arm Plank
- Rope Slams
- Lateral Overs
- Bench Dips
* Switch arms at 10 sec on plank *
Cash Out (3 Min):
- Hollow Rocks
- V-Ups
- Russian Twist
- Side Planks
* No stop for 3 min *
Mobility (NFT):
- Chest Opener
- Cobra
- Childs Pose
- Pigeon Pose
- Downward Dog
- Supine Twist
- Puppy Dog
- Cobra
- Childs Pose
- Foam Roll