"On A Friday"
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
EMOM For 8 Min:
- Jump Rope
- Banded Lateral Walk
- Monster Walk
- Arm Circles
Performance
Strength (3 x 10):
- Barbell Good Mornings
- Weighted Glute Bridges
- Weighted Hip Thrusts
Met-Con (Every 4 Min For 20 Min):
- 15 TTB
- 15 KB Swings (53/35)
- 50 Double Unders
Fitness
Strength (3 x 10):
- Banded Good Mornings
- Weighted Glute Bridges
- Weighted Hip Thrusts
Met-Con (Every 4 Min For 20 Min):
- 15 Knee Raise
- 15 KB Swings (35/25)
- 100 Jump Rope
Cash Out (3 Rounds):
- 10 Med Ball Sit Up
- 10 Med Ball V-Ups
Mobility (NFT):
- Front Fold
- Adductors/Groins
- Frog Pose
- Fragon
- Triangle
- Cobra
- Child Pose
- Pigeon Pose
- Smash Hips w/ Ball
- Ankles/Calves/Shins
- Foam Roll