Warm Up (EMOM For 7 Min):
- 7 Calorie Assault Bike
- 200m Row
- Farmers Carry (45 sec)
- Plank (30 sec) + Hollow Body Hold (15 sec)
- 20 Sit Ups
- 20 Glute Bridges
- 20 Superman
Performance
Met-Con (7 Rounds For Time):
- 7 Handstand Push Ups
- 7 Thrusters (95/55)
- 7 K2E
- 7 Deadlift (185/125)
- 7 Burpees
- 7 KB Swings (70/53)
- 7 Pull Ups
Fitness
Met-Con (7 Rounds):
- 7 Push Ups
- 7 DB Thruster
- 7 In N Out
- 7 KB Deadlift
- 7 Burpees
- 7 KB Swings
- 7 Ring Row
Mobility (NFT):
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Saddle
- Eagle Arms
- Twisted Cross
- Fornt Fold
- Triangle
- Cobra
- Childs Pose
- Foam Roll