"Crunchfest Prep"

Warm Up (1 Min Each Move):

• Row
• Jump Rope
• Walking Lunge
  * Repeat all moves for 30 sec each *

Met-Con (5 Rounds For Time):

• 10 Air Squats to Box (16")
• 10 Lateral Overs (20"/16")
• 10 DB Snatch (30/20)
• 10 Sit Ups w/Plate (25/10)
• 10 Floor Press (30/20)
  * Alternate arms each DB Snatch *

Cash Out (1 Min):

• Max Calorie Assault Bike

Mobility (NFT):

• Banded Hip Distractions
• Couch Stretch
• Lateral Hip Opener
• Pigeon Pose
• Banded Shoulder Distractions
• Chest Opener
• Cobra
• Childs Pose
• Foam Roll

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Express

Warm Up (1 Min Each Move):

• Row
• Jump Rope
• Walking Lunge
  * Repeat all moves for 30 sec each *

Met-Con (3 Rounds For Time):

• 10 Air Squats to Box (16")
• 10 Lateral Overs (16"/12")
• 10 DB Snatch (20/15)
• 10 Sit Ups w/Plate (15/10)
• 10 Floor Press (20/15)
  * Alternate arms each DB Snatch *

Cash Out (1 Min):

• Max Calorie Assault Bike

Mobility (NFT):

• Banded Hip Distractions
• Couch Stretch
• Lateral Hip Opener
• Pigeon Pose
• Banded Shoulder Distractions
• Chest Opener
• Cobra
• Childs Pose
• Foam Roll