" One 2 Ten"

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Quick Feet
  • Kick Outs
  • Bear Crawl

Then...

2 Rounds (30 sec Each):

  • Arm Circle (Forward)
  • Arm Circle (Backward)

Strength (4 Rounds):

  • 10 DB Close Grip Bench Press
  • 10 Tricep Pull Downs

Met-Con (Every 5 Minutes Complete):

1-10:

  • 0:01-5:00  KB Swing/KB High Pull (53/35)
  • 5:01-10:00  Lateral Overs/Bench Dips (24"/20")
  • 10:01-15:00  Sit Up/Russian Twist (20/14)
  • 15:01-20:00  Body Weight Row/Tuck Ups
    * Scale any move as needed *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Childs Pose
  • Cobra
  • Downward Dog
  • Lizard Pose
  • Pigeon Pose
  • Front Fold
  • Triangle
  • Foam Roll