"Don't Bring Me Down"

Warm Up (Complete):

3 Min (30 sec sprint/30 sec easy):

• Calorie Row

3 Min (20 sec sprint/40 sec easy):

• Assault Bike

Met-Con (Complete):

4 Min to Complete Each Round:

• 1)  30 Burpees
• 2)  40 Wall Balls + 40 Flutter Kicks
• 3)  40 Sit Ups + 40 Rope Slams
• 4)  40 DB Lunges + 40 Floor Press
• 5)  40 Step Ups + 40 Plank Knee Drive

2 Min to Complete Each Round:

• 1)  15 Burpees
• 2)  15 Wall Balls + 15 Flutter Kicks
• 3)  15 Sit Ups + 15 Rope Slams
• 4)  15 DB Lunges + 15 Floor Press
• 5)  15 Step Ups + 15 Plank Knee Drive

Mobility (NFT):

• Banded Shoulder Distractions
• Banded Hip Distractions
• Lateral Hip Opener
• Pigeon Pose
• Saddle Pose
• Eagle Arms
• Couch Stretch
• Twisted Cross
• Frog Pose
• Cobra
• Childs Pose
• Foam Roll