"On A Friday"

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

EMOM For 8 Min:

  • Jump Rope
  • Banded Lateral Walk
  • Monster Walk
  • Arm Circles

Performance

Strength (3 x 10):

  • Barbell Good Mornings
  • Weighted Glute Bridges
  • Weighted Hip Thrusts

Met-Con (Every 4 Min For 20 Min):

  • 15 TTB
  • 15 KB Swings (53/35)
  • 50 Double Unders

Fitness

Strength (3 x 10):

  • Banded Good Mornings
  • Weighted Glute Bridges
  • Weighted Hip Thrusts

Met-Con (Every 4 Min For 20 Min):

  • 15 Knee Raise
  • 15 KB Swings (35/25)
  • 100 Jump Rope

Cash Out (3 Rounds):

  • 10 Med Ball Sit Up
  • 10 Med Ball V-Ups

Mobility (NFT):

  • Front Fold
  • Adductors/Groins
  • Frog Pose
  • Fragon
  • Triangle
  • Cobra
  • Child Pose
  • Pigeon Pose
  • Smash Hips w/ Ball
  • Ankles/Calves/Shins
  • Foam Roll