"EMOM on a Friday"

Warm Up (2 Rounds):

  • 25 Jumping Jacks (Behind)
  • 10 Jumping Jacks (Forward)
  • 10 Elbow 2 Ankle Lunge w/ Twist (5/5)
  • 10 Side Lunge (5/5)

Strength (4 x 10):

  • Barbell OR DB Lunge (5/5)
  • Weighted Bench Dip
    * Work up in weight on lunges *
    * Scale to regular bench dips *

Met-Con (EMOM For 15 Minutes):

  • Minute 1:  10 Calorie Row
  • Minute 2:  12-15 Ring Rows
  • Minute 3:  15 Tuck Ups
    * Scale tuck ups to 20 sit ups *

Mobility (NFT):

  • Lizard Pose
  • Pigeon Pose
  • Frog Pose
  • Banded Shoulder Distraction
  • Cobra
  • Childs Pose
  • Foam Roll