"Partner Monday"

Weekly Challenge: Give your body some extra love by spending five extra minutes after each workout stretching and mobilizing hot spots and tight muscles. Ask your trainer for advice if you have any questions. Five minutes doesn’t mean five minutes total, it means at least fifteen minutes!!
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Warm Up (NFT):

  • 200m Jog
  • 100 Jump Rope
  • Pillar Plank (50 sec)
  • 25 Superman
  • 12 Tuck Ups

Strength (4 Rounds):

  • 10 Front OR Back Rack Walking Lunge (5/5)
  • L-Hold OR L-Sit (20-30 sec)
    * Increae weight each set of lunges *

Met-Con (With a Partner 1 Round For Time):

  • 50 Burpee Step Ups
  • 100 Calorie Row
  • 50 Pull Ups
  • 100 KB Swings (53/35)
  • 50 Med Ball Sit Up Passes
    * Break up reps as needed *
    * No partner? Do half the reps and break when needed *

Cash Out (Complete):

  • 100 Plank Fives

Mobility (NFT):

  • Triangle
  • Front Fold
  • Lizard Pose
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Foam Roll