"Protect Your Back"

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Warm Up (Down & Back):

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

Then...

  • Foam Roll (T-Spine, Lumbar Spine)
  • Smash Hamstrings on Bar

Skill/Strength (5-10 Minutes):

Work up to the weight you will use in the workout.

Met-Con (21-15-9):

12 Minutes Total:

  • Deadlift (225/155/95/65)
  • TTB/K2E/Knee Raise/Tuck Ups
  • Push Up
    * With remaining time, Calorie Row *
    * Score is Calories *

Cash Out (4 Rounds):

  • Hollow Body Hold (10 sec)
  • 5 Tuck Ups
  • 10 Crunches
    * Rest 10 sec between rounds *

Mobility (NFT):

  • Smash Hamstrings on Bar
  • Front Fold
  • Triangle
  • Seated Front Fold
  • Chest Opener
  • Cobra
  • Childs Pose
  • Foam Roll