"Running Clock"

Warm Up (NFT):

  • 500m Row

Then...

  • Foam Roll Circuit

Then...

10-1:

  • High Knees
  • Butt Kicks

Met-Con (2 Rounds):

With a running clock perform 1 minute of each move:

  • Air Squats (To box if needed)
  • Push Ups (Scale as needed)
  • Box Jumps (20")
  • Pull Ups (Scale as needed)
  • Atomic Sit Ups OR Sit Ups w/ Plate
  • Wall Balls (20/14)
  • Burpees
  • Double Unders OR Double Amount Single Unders
    * 2 minute rest between rounds *
    * Score is total reps *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Couch Stretch
  • Foam Roll