Bench Press * You can use different weights for each move * * If you do more than 10 reps on the first set, add more weight * * Every rep short of 150 after 40 min, every rep = 100m *
Fitness
Strength/Met-Con (150 Reps):
40 Minute Time Cap:
DB Front Squat
DB Floor Press * You can use different weights for each move * * If you do more than 10 reps on the first set, get more weight * * Every rep short of 150 after 40 min, every rep = 100m *
Cash Out (50m):
Prowler Push * Female = 2x 10# plate * * Male = 2x 25# plate * * Go for 100m if 50m is easy *
Mobility (NFT):
Smash Front Delts w/ Ball
Chest Opener
Banded Shoulder Distractions
Internal Shoulder Rotation
Couch Stretch
Pigeon Pose
Butterfly
Smash Hips w/ Ball
Lateral Hip Opener
Foam Roll
Express
Warm Up (Complete):
200m Jog
Wall Sit (30 sec)
25 Mountain Climbers on Sliders
20 Tuck Ups
15 Push Ups
10 Sit Ups
5 Scorpion
Strength/Met-Con (100 Reps):
25 Minute Time Cap:
DB Front Squat
DB Floor Press * You can use different weights for each move * * If you do more than 10 reps on the first set, get more weight * * Every rep short of 100 after 25 min, every rep = 100m *