Warm Up (Complete):
- 400m Jog
- Jump Rope (Time it took to do 400)
- 200m Jog
- Step Ups (Time it took to do 200)
- 100m Jog
- Burpees (Time it took you to do 100)
Performance
Met-Con (20-18-16-14-12-10-8-6-4-2):
- DB Snatch (60/40)
- Lunge w/ DB in Front Rack
* Alternate arms each Snatch *
* Switch arms 1/2 through with Lunges *
Fitness
Met-Con (20-18-16-14-12-10-8-6-4-2):
- Hang DB Snatch
- Body Weight Reverse Lunges
Cash Out (Tabata):
8 Rounds (No rest):
- Sit Ups (20 sec)
- Pillar Plank (10 sec)
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulders Distractions
- Internal Shoulder Rotation
- Bilateral Shoulder Flexion
- Pigeon Pose
- Dragon Pose
- Lizard Pose
- Cobra
- Childs Pose
- Foam Roll