"Monday Intervals"

Warm Up (NFT):

  • 400m Run
  • Lateral Banded Walks (D & B) X 2
  • Spiderman Complex
  • Dead Bug (ALAP)
  • Bottom of Squat Hold (1 Min)
  • 50 Jump Rope

Strength (4 x 12):

  • Step Up w/ BB on back or DB (6/6)
    * Perform warm up set with bar *
    * Increase weight each set *

Met-Con (4 Rounds):

30 sec. on/30 sec. off
* Using one DB *

  • Lunge Right Leg/Press Right Arm
  • Renegade Row (Right Arm)
  • Lunge Left Leg/Press Left Arm
  • Renegade Row (Left Arm)

Mobility:

  • Foam Roll