"Dire Straits"

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Lunge w/ Twist
  • Lateral Shuffle

Met-Con (Complete):

2 Rounds Each Station (2 Min Each Station):

  • 200m Run + 10 Burpees
  • 15 Sit Ups + 15 Push Ups
  • Calorie Assault Bike (30/20)
  • 30 Thrusters
  • 20 Floor Press + 20 Leg Raise w/ DBs
  • 20 Ring Row + 20 Plank Ups
  • Meter Row (400/300)
  • 200m Farmers Carry
    * Can alternate each round or do both rounds back 2 back *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Lateral Hip Opener
  • Cobra
  • Childs Pose
  • Foam Roll