"Two Names In One Week"
Warm Up (NFT):
- 400m Jog
Then...
3 Rounds (NFT):
- 10 PVC Press
- 10 PVC Pass Thru
- 10 Band Pull Aparts (10/10/10)
Then...
3 Rounds (NFT):
- 5 Wall Squats
- 5 Air Squats
- 5 Goblet Squats
Performance
Strength (5-5-3-3-1-1):
- Bench Press
* Add weight each set *
Met-Con (For Time):
"Jackie"
- 1000m Row
- 50 BB Thrusters (45/35)
- 30 Pull Ups
* Post your score to the PR board *
Fitness
Strength (8-8-8-8-8):
- DB Floor Press
* Same weight for all sets *
Met-Con (For Time):
"Scaled Jackie"
- 1000m Row
- 50 DB Thrusters (20/10)
- 30 Ring Row
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Chest Opener
- Smash Hips w/ Ball
- Banded Hip Distractions
- Pigeon Pose
- Couch Stretch
- Foam Roll