Warm Up (Down & Back):
- High Knees
- Butt Kicks
- High Kicks
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
Met-Con (4 Rounds):
While 1 Partner Runs/Rows 100m, The Other:
- Wall Sit
- Ball Slam (30/20)
- Plank
- Rope Slam
- Air Squat
* No partner = Do reps as long as it took *
Cash Out (3 Rounds):
- 10 sec Partner Levels
* 1 partner works/1 rests/No breaks *
Mobility (NFT):
- Couch Stretch
- Pigeon Pose
- Lateral Hip Opener
- Dancer Stretch
- Capsule Stretch
- Twisted Cross
- Cobra
- Childs Pose
- Foam Roll
Lifting
Compound (5 x 5):
- Back Squat
* Increase weight each set *
Accessory (5 x 10):
- Banded Hamstring Curls
- Bulgarian Split Squat (10/10)