Warm Up (EMOM For 10 Min):
- Jump Rope
- Arm Circles
- Plank Shoulder Taps
- Step Ups
- Row
Strength (5 Quality Rounds):
- 16 Chainsaw (8/8)
- 10-15 Evil Wheels/GHD Sit Ups
- Prowler Push (D & B)
* Rest as needed between rounds *
Met-Con (3 Rounds):
3 Min On/1 Min Off:
- 400m Run
- Max Rep Bench Press
* With time remaining after run, do Bench *
* Choose a weight you can do 8-10 times *
* About 75% of 1RM *
Mobility (NFT):
- Chest Opener
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Capsule Stretch
- Cobra
- Childs Pose
- Ankles/Calves/Shins
- Foam Roll