Warm Up (EMOM For 10 Min):
45 sec work/15 sec rest:
- Jump Rope
- Plank Shoulder Taps
- Arm Circles
- Goblet Squats (Light)
- Lateral Shuffle
Strength (3 Rounds):
Every 15 sec for 1 min:
- Strict Press
* Do 1 rep every 15 sec *
* Do not rack bar until 4 reps are complete *
* 40-45% of 1RM *
* Rest 1 min between rounds *
Met-Con (Every 3 Min For 12 Min):
- 12 DB Thruster (40/20)
- 12 Ring Row
* With remaining time, accumulate calories on Rower/Bike *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Bilateral Shoulder Flexion
- Couch Stretch
- Pigeon Pose
- Ankles/Calves/Shins
- Downward Dog
- Foam Roll