"Don't Bring Me Down"

Warm Up (Complete):

3 Min (30 sec sprint/30 sec easy):

  • Calorie Row

3 Min (20 sec sprint/40 sec easy):

  • Assault Bike

Met-Con (Complete):

4 Min to Complete Each Round:

  • 1)  30 Burpees
  • 2)  40 Wall Balls + 40 Flutter Kicks
  • 3)  40 Sit Ups + 40 Rope Slams
  • 4)  40 DB Lunges + 40 Floor Press
  • 5)  40 Step Ups + 40 Plank Knee Drive

2 Min to Complete Each Round:

  • 1)  15 Burpees
  • 2)  15 Wall Balls + 15 Flutter Kicks
  • 3)  15 Sit Ups + 15 Rope Slams
  • 4)  15 DB Lunges + 15 Floor Press
  • 5)  15 Step Ups + 15 Plank Knee Drive

Mobility (NFT):

  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Lateral Hip Opener
  • Pigeon Pose
  • Saddle Pose
  • Eagle Arms
  • Couch Stretch
  • Twisted Cross
  • Frog Pose
  • Cobra
  • Childs Pose
  • Foam Roll