"Push It, Push It Real Good"

Warm Up (Down & Back):

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

Then...

3 Rounds (NFT):

  • 10 Therapy Squats
  • Isometric Ring Hold (20-30 sec)
    * Scale hold to Weighted Push Up Plank OR Plank *

Met-Con (5 Rounds):

  • 10 TTB/K2E/Knee Raises/2x In N Outs
  • Prowler Push (Down & Back)

Strength (3 Rounds):

  • DB Bench Press (Max Reps)
  • DB Bent Over Row (Max Reps)
  • 12 Overhead Walking Lunges (45/25) (6/6)
    * Goal is to hit 15-20 reps on Max Reps *

Cash Out (4 Rounds):

30 Sec Each Move:

  • Sit Up
  • Leg Raise
  • Plank
  • Mountain Climber

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Foam Roll