"Adding 5#"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull w/ Forward Lean
  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lateral Shuffle

Then...

  • Banded Lateral Walk (25/25)
  • Monster Walk (25/25)
  • Hip Swings (10/10)
  • Gate Swings (5/5)
  • Air Squats (10-20)

Strength (5,5,5,5,5):

  • Back Squat
    * Add 5 pounds from last week *

Met-Con (EMOM For 12 Min):

  • 12-15 Wall Balls (20/14)
  • Calorie Assault Bike (15-10/10-7)
  • Plank (40 sec)
    * Alternate plank variations *

Cash Out (4 Rounds):

10 Reps of each move:

  • Leg Climb (R)
  • Scissor Kicks
  • Leg Climb (L)
  • Bicycle

Mobility (NFT):

  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Cobra
  • Childs Pose
  • Foam Roll