"Form Over Function"

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Warm Up (NFT):

3 Rounds (Down & Back):

  • Jog
  • Butt Kick
  • Lateral Shuffle

Then...

  • Spiderman Complex

Then...

3 Rounds (NFT):

  • Banded Paleo Chair (20 sec.)
  • Banded Lateral Walk (Down & Back)
  • 10 Lunge with Lateral Flexion (5/5)

Met-Con (For Time):

  • 750m Row

Then...

10 Rounds:

  • 5 Pull Ups (KIP/Band/Jump)
  • 7 Push Ups
  • 10 Hollow Rocks
  • 15 Air Squat
    * Today let's focus on using the proper technique.  We still want to move quickly, but we also want to move safely *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Childs Pose
  • Foam Roll