10 KB Swings (53/35) * 100m Row/Run between rounds * * 35 Min time cap *
Mobility (NFT):
Smash Hips w/ Ball
Smash Shoulders w/ Ball
Banded Shoulder Distractions
Banded Hip Distractions
Paleo Chair
Seated Front Fold
Dancer Stretch
Saddle
Couch Stretch
Express
Warm Up (Down & Back):
High Knees
Butt Kicks
Kick Outs
Floor Sweeps
Spiderman Crawls
Lateral Shuffle
Met-Con (10 Rounds):
3 Calorie Bike
4 Burpees
5 Ring Row
6 Jump Lunge (3/3)
7 Chainsaw (7 total)
8 DB Curl & Press (20/10)
9 Jumping Rope Slam
10 KB Swings (35/25) * 100m Row/Run between rounds * * 25 Min time cap *
Mobility (NFT):
Smash Hips w/ Ball
Smash Shoulders w/ Ball
Banded Shoulder Distractions
Banded Hip Distractions
Paleo Chair
Seated Front Fold
Dancer Stretch
Saddle
Couch Stretch
Lifting
Plyo (4 Attempts):
3 Consecutive Broad Jumps * As soon as you hit, bounce into the next one * * As little ground time as possible * * 4 attempts to score your farthest jumps *
CAT Strength (5 x 5):
Back Squat * Use about 80% of your 5RM * * 90 sec rest between sets * * Move the bar as quickly as possible on your way up * * The bar will almost jump off your back if you do it right * * Every rep is that fast *
