Warm up

Up to 20 min chill bike


A) 10 min emom

40 yard sprint 20 yards out and 20 back

B) 4 sets NFT

20 alternating DB push press

20 alternating ring rows*

*Use a single ring and both hands. Alternate which side of the body you pull to.

C) 3 x 10 NFT

Rebounding lateral pvc jump overs

Use any height that allows you to rebound. We don’t do much of this so you don’t need a lot to stimulate and stress this enough to get better.

Saturday, August 19th, 2017 at 3:00 pm / Competitive