"1 to 10"

It's the Holiday season.  Don't get sidetracked now!!

It's the Holiday season.  Don't get sidetracked now!!

Warm Up (Tabata):

2 times through

  • High Knee (20 sec.)
  • Front Raise w/ Arms (10 Sec.)
  • Butt Kick (20 Sec.)
  • Lat Raise w/ Arms (10 Sec.)
  • 1/4 Squat (20 Sec.)
  • Front Raise w/ Arms (10 Sec.)
  • Standing K2E (20 Sec.)
  • Lat Raise w/ Arms (10 Sec.)

Then...

  • Banded Shoulder Distraction (1 Minute each side)

Strength (3RM):

  • Push Press

Then...

  • Ring Rows (3 x 8-12)

Met-Con (1-10):

  • KB Swing/KB Deadlift
  • Sit Up/Russian Twist
  • Box Jump or Step Up/Bench Dip
  • 3 Minutes of Plank
    * 4 Minute Time Cap on Each Set of Moves *
    * 1 Minute Rest After Each Set of Moves *

Mobility (NFT):

  • Cobra
  • Pigeon Pose
  • Foam Roll