"Wednesday Express"

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • High Kicks
  • Floor Sweeps
  • Spiderman Crawl w/ Elbow Drop
  • Lateral Shuffle

3 Rounds (20 sec each):

  • Rope Slam
  • Plank
  • Superman

Met-Con (EMOM For 16 Min):

  • 15 SDLHP (75/55)
  • 8 Bar Facing Burpee
  • 15 Shoulder 2 Overhead (75/55)
  • Plank (40 sec)

Mobility (NFT):

  • Standing Front Fold
  • Triangle
  • Seated Straddle
  • Saddle Pose
  • Frog Pose
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Cobra
  • Childs Pose
  • Foam Roll