"Image Of The Invisible"

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • High Kicks
  • Floor Sweeps
  • Lunge w/ Twist
  • Inch Worm
  • Lateral Shuffle

3 Rounds (NFT):

  • 5 Hollow Rocks
  • 5 Tuck Ups
  • 5 V Ups
  • 10 sec Hollow Hold
    * Rest as needed *

Met-Con (4 Rounds):

  • Calorie Row (1 min)
  • DB Push Press (1 min)
  • Plank (1 min)
  • Rest (1 min)
    * 20 sec each plank:  L, R, Pillar *
    * Score = Total Cals + Push Press Reps *
    * 5 Burpees for every break in plank *

Extra Credit (3 Rounds):

20 Reps Each Move:

  • T-Bar Row
  • Biceps Curl
  • Banded Triceps Extension

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Banded Lat Stretch
  • Cobra
  • Childs Pose
  • Downward Dog
  • Pigeon Pose
  • Foam Roll