Warm Up (Tabata):
4 Rounds (20 sec on/10 sec off):
- Jump Rope
- Row
- Bike
- Pillar Plank
* 4 rounds each move *
Met-Con (Tabata):
8 Rounds (20 sec work/10 sec rest):
- KB Swings
- Tuck Ups
- Floor Press
- Feet Elevated Plank
- Rope Slams
- Squat Jumps
* Alternate moves every interval *
* 8 rounds of each move *
Accessory Work (4 Rounds):
- 8 DB Lateral Raise
- 8 DB Front Raise
- 12 Skull Crushers
Mobility (NFT):
- Seated Front Fold
- Straddle
- Saddle
- Childs Pose
- Cobra
- Pigeon Pose
- Lizard Pose
- Banded Shoulder Distractions
- Smash Shoulders w/ Ball
- Couch Stretch
- Foam Roll
