Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Floor Sweeps
- Lunge w/ Twist
- Inch Worm
- Lateral Shuffle
3 Rounds (NFT):
- 5 Hollow Rocks
- 5 Tuck Ups
- 5 V Ups
- 10 sec Hollow Hold
* Rest as needed *
Met-Con (4 Rounds):
- Calorie Row (1 min)
- DB Push Press (1 min)
- Plank (1 min)
- Rest (1 min)
* 20 sec each plank: L, R, Pillar *
* Score = Total Cals + Push Press Reps *
* 5 Burpees for every break in plank *
Extra Credit (3 Rounds):
20 Reps Each Move:
- T-Bar Row
- Biceps Curl
- Banded Triceps Extension
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Capsule Stretch
- Banded Lat Stretch
- Cobra
- Childs Pose
- Downward Dog
- Pigeon Pose
- Foam Roll