"Show Me A Sign"

Warm Up (Complete):

3 Min Cardio (Your Choice):

  • Row/Speed Skater/Step Up

Met-Con (2 Rounds):

Tabata (20 sec on/10 sec off):

  • Knee Tuck Jump OR Squat w/Knee 2 Elbow
  • KB Swing
  • Push Up
  • Jump Rope
  • Plank On Rings
    * Go through 4 rounds of each move 2x *

Cash Out (3 Min):

  • Burpee Challenge
    * You have 3 min to do as many Burpees as possible *
    * Score = Reps *
    * Pose total to the board *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Eagle Arms
  • Saddle Pose
  • Butterfly
  • Pigeon Pose
  • Frog Pose
  • Foam Roll