Warm Up (Complete):
- Max Calorie Row (30 sec)
* Goal is hit to 20 cals *
* Every Cal away from 20 = 1 Burpee * - Rest 1 Min & Repeat process on bike.
Performance
Strength (3-3-3-3-Max):
- Rack Pull
* Pulling from blocks *
* Add weight each set *
* Max reps on last set *
Met-Con (Every 4 Min For 16 Min):
- 200m Run
- 20 KB Swings (Heavy)
- 20 Sit Ups
Fitness
Strength (5 x 8):
- KB Deadlift
* Go as heavy as possible *
Met-Con (Every 4 Min For 16 Min):
- 200m Run
- 20 KB Swings (Heavy)
- 20 Sit Ups
Mobility (NFT):
- Seated Front Fold
- Butterfly
- Supine Twist
- Frog Pose
- Pigeon Pose
- Lizard Pose
- Cobra
- Childs Pose
- Banded Hip Distractions
- Banded Shoulder Distractions
- Foam Roll