"Monday Express"

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Crawling Spiderman
  • Floor Sweeps
  • Lateral Shuffle

3 Min Cardo (You Choose):

  • Bike/Run/Row/Jump Rope

Met-Con (Complete):

21-15-9:

  • Box Step Overs (16"/12")
  • KB Swings (35/25)
    * Rest 1 min *

15-12-9:

  • Lateral Box Overs (16"/12")
  • DB Front Squats (30/15)
    * Rest 1 min *

9-7-5:

  • Burpee DB Step Ups (16"/12")(30/15)
  • DB Push Press (30/15)
    * Use same DBs *

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Smash Hips w/Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Twisted Cross
  • Seated Front Fold
  • Frog Pose
  • Foam Roll