"The Crunch Classic"

motivation15.jpg

Warm Up (NFT):

  • 500m Row
  • Paleo Chair (1 Min.)
  • Spiderman Complex

Then...

30-20-10:

  • Mountain Climbers on sliders (Each one counts)
  • Sit Ups

Strength (10-10-10-10-10):

  • DB Step Ups
    * Add weight each set *
    * The goal is to move slow and under control *
    * If DBs are too light, switch to a BB *

Met-Con (EMOM for 19 Min.):

  • 30 Jump Rope
  • 10 KB Swing (70#/53#/35#)
  • 5 Ball Slam (50#/30#/20#)
    * Every 5th min. take a break *
    * Minutes 4-5, 1st rest *
    * Minutes 9-10, 2nd rest *
    * Minutes 14-15, 3rd rest *

Mobility (NFT):

  • Hamstrings
  • Pigeon Pose
  • Childs Pose
  • Foam Roll