"Let's Do This"
Warm Up (EMOM For 15 Min):
40 sec on/20 sec off:
- Jump Rope
- Plank Shoulder Tap
- Air Squats
- Step Ups
- PVC Pass Thrus
Performance
Strength (5-1):
- Atomic Burpees (40/20)
- TTB
- T-Bar Row
* Do 5-10 reps of T-Bar Row each round *
Met-Con (15 Min AMRAP):
3 Rounds:
- 5 Hand Release Push Ups
- 10 Sit Ups
- 15 Air Squats
After Every 3 Rounds Do...
- 20 DB Hang Clean & Push Press (40/20)
* Repeat this cycle until 15 min is up *
Fitness
Strength (5-1):
- Atomic Burpees (20/10)
- Knee Raises
- T-Bar Row
* Do 5-10 reps of T-Bar Row each round *
Met-Con (15 Min AMRAP):
3 Rounds:
- 5 Modified Push Ups
- 10 Sit Ups
- 15 Air Squats
After Every 3 Rounds Do...
- 20 DB Hang Clean & Push Press (20/10)
* Repeat this cycle until 15 min is up *
Mobility (NFT):
- Smash Hips w/ Ball
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Banded Hip Distractions
- Pigeon Pose
- Couch Stretch
- Front Fold
- Downward Dog
- Butterfly
- Hips on Wall
- Foam Roll