Warm Up (Tabata):
20 sec work/10 sec rest:
- Jump Rope
- Inch Worm
- Plank Shoulder Taps
- Glute Bridge
* 4 rounds each move *
* Alternate moves each interval *
Met-Con (Tabata):
20 sec work/10 sec rest:
- Russian KB Swing (53/35)
- Weighted Step Up (20"/16")
- Tuck Ups
- Reverse Wall Walks/Handstand Hold/Weighted Plank
* 8 Rounds each move *
* Alternate moves each interval *
* As heavy as possible on step ups *
Cash Out (Tabata):
20 sec work/10 sec rest:
- Russian Twist
- Hollow Body Hold
- Sit Up
* 4 rounds each move *
* Alternate moves each round *
Mobility (NFT):
- Seated Front Fold
- Seated Straddle
- Saddle
- Childs Pose
- Cobra
- Downward Dog
- Front Fold
- Pigeon Pose
- Twisted Cross
- Foam Roll