"Take Your Pick"

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Warm Up (Down & Back):

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

Then...

2 Rounds w/PVC (10 reps each):

  • Press
  • Pass Thru
  • Truck Twist

Stength (3 x 10):

  • Close Grip Bench Press
  • Triceps Pull Down OR Extension
  • Ring Row

Performance Met-Con (4 Rounds):

30 sec on/30 sec off:

  • Jump Squat
  • DB Floor Press w/Feet Elevated
  • Jump Lunge
  • Famers Carry
  • Barbell Curl

Fitness Met-Con (4 Rounds):

30 sec on/30 sec off:

  • Air Squat
  • DB Floor Press
  • Lunge
  • Farmers Carry
  • Barbell Curl

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Chest Opener
  • Front Fold
  • Foam Roll