"How Are These Weekly Challenges?"

Weekly Challenge: Accumulate 500 Extra Ab Moves from the following: Scissors, Crunches, In N Outs, or Heels To The Heavens.

Warm Up (NFT):

"Flight Simulator"

  • 5,10,15,20,25,30,35 Unbroken Reps of Jump Rope
    * Go back down once you get to the top *
    * 5 minute time cap *
    * Sub 5 minutes of Rowing if needed *

Arm Circles (30 sec each):

  • Forward
  • Backward

2 Rounds w/PVC (10 Reps Each):

  • Press
  • Pass Thrus

Strength (10,10,10):

  • Push Press
    * Add weight each set *

Met-Con (Every 3 Minutes):

  • 200m Run
  • 10 Box Jump/Step Up (24"/20")
  • 10 KB Swings

On the 4th Minute Perform:

  • 5 Burpees
    * Continue adding 2 burppes every 4th minute unitl reps cannot be completed *
    * Post total rounds *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders w/Ball
  • Ankles/Calves
  • Front Fold
  • Childs Pose
  • Cobra
  • Foam Roll