Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
Met-Con (Complete):
2 Rounds Each Station (2 Min Each Station):
- 200m Run + 10 Burpees
- 15 Sit Ups + 15 Push Ups
- Calorie Assault Bike (30/20)
- 30 Thrusters
- 20 Floor Press + 20 Leg Raise w/ DBs
- 20 Ring Row + 20 Plank Ups
- Meter Row (400/300)
- 200m Farmers Carry
* Can alternate each round or do both rounds back 2 back *
Mobility (NFT):
- Ankles/Calves/Shins
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Lateral Hip Opener
- Cobra
- Childs Pose
- Foam Roll