"Mid-week Blues"

Presents!!

Presents!!

Warm Up (EMOM for 9 Min):

  • 1) 40 Sec. Row
  • 2) 40 Sec. Jumping Jacks
  • 3) 40 Sec. Inch Worm

Strength/Skill (3 Rounds NFT):

  • 10 Good Mornings
  • Lateral Banded Walk (Down & Back x 2)
  • 2 Reverse Wall Walks or Hold Inverted Plank for 20 sec.
    * Work up in weight on good mornings if comfortable *
    * Feet are elevated for inverted plank *

Met-Con (30-25-20-15-10):

  • Sit Up
  • Russian Twist (53#/35#)

Cash Out (Tabata):

8 Rounds:

  • Rope Slams (20 sec.)
  • Plank (10 sec.)

Mobility (NFT):

  • Couch Stretch
  • Paleo Chair
  • Foam Roll