THE MOBILITY
Scapular Mobility (Foam Roll & Lax Smash)
THE WARM-UP
Completed during board explanation to get your body moving
THE STRENGTH
3:00 Loop
SDL with Shrug (Shrug Slow!)
SDL with Shrug Fast
Sumo Deadlift High Pull (SDLHP)
Active Rest=
Strapless Rows (with 1:15 time-cap)
*Challenge yourself to obtain the calories under the time-cap, this will be a harder row without straps than you're used to
Perfect Push-Ups
- Do not exceed the mentioned reps, keeping your form PERFECT. Many will want to go elevated, but do not chase sets of high reps that sacrifice good form.
THE MET-CON
12:00 of:
Buy In with
1,000m Row
As Many Rounds/Repetitions As Possible with Remaining Time:
Hang Sumo Dead Lift High Pulls
- going from the hang position rather than the ground
*Keep good form through the row even though it is a long!
