"The Quad Punisher"

Warm Up (NFT):

  • 50 Jump Rope
  • Spiderman Complex
  • 50 Jump Rope
  • Dead Bug (1 Min)
  • Wall Sit (30 Sec.)
  • Inch Worm (Down & Back)

then...

Every 30 Sec. for 6 Min.

  • 1) Plank
  • 2) 5 Atomic Sit Up or 10 Regular Sit Up
  • 3) 15 Sec. L-Sit
  • 4) 10 V-Ups

Met-Con (5 Rounds):

  • 10 Push Press
  • 10 Walking Lunge
  • 100m Sprint
    *Walk back from sprint and continue on to next round*
    *Use same weight for push press and lunge*
    *Use barbell if front rack is comfortable, if not substitute with DBs*

Mobility (2 Min Per Position):

  • Banded Shoulder Distraction
  • Foam Roll Back & Quads