"Show Me A Sign"

Warm Up (Complete):

3 Min Cardio (Your Choice):

• Row/Speed Skater/Step Up

Met-Con (2 Rounds):

Tabata (20 sec on/10 sec off):

• Knee Tuck Jump OR Squat w/Knee 2 Elbow
• KB Swing
• Push Up
• Jump Rope
• Plank On Rings
  * Go through 4 rounds of each move 2x *

Cash Out (3 Min):

• Burpee Challenge
  * You have 3 min to do as many Burpees as possible *
  * Score = Reps *
  * Pose total to the board *

Mobility (NFT):

• Ankles/Calves/Shins
• Banded Shoulder Distractions
• Internal Shoulder Rotation
• Eagle Arms
• Saddle Pose
• Butterfly
• Pigeon Pose
• Frog Pose
• Foam Roll