"Set Your Goal Now!!"

Pre Warm Up (Do this cold):

This is Optional

  • (R) Single Leg Forward Fold (3 min)
  • (R) Single Leg Forward Fold w/ QLT (1 min)
  • (L) Single Leg Forward Fold (3 min)
  • (L) Single Leg Forward Fold w/ QLT (1 min)
  • Rebound (45 sec)
  • (R) Supine Twist (1 min)
  • (L) Supine Twist (1 min)
  • (R) Half Saddle (3 min)
  • (L) Half Saddle (3 min)
  • Rebound (2-5 min)

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Mule Kick
  • Kick Outs
  • High Kicks
  • Toe Touch
  • Tip Toe Walk
  • Lunge
  • Crab Crawl

Then...

Foam Roll:

  • Lumbar Spine
  • Glutes
  • Smash Hamstrings on Bar

Then...

3 x 10:

  • Banded Good Mornings
  • Glute Bridge
  • Pillar Plank (20 sec)

Then...

Hip Warm Up:

2 x 20:

  • Banded Lateral Walk (10/10)
  • Monster Walk (10/10)
  • Standing Lateral Leg Raises (10/10)

Met-Con (4 Rounds):

3 Minute AMRAPs:

  • 3 Deadlift
  • 6 Push Ups (275/225/135/95)
  • 9 Walking Lunges
    * Continue where you left off on previous round *
    * 1 minute rest between AMRAPs *

Cash Out (21-15-9):

  • Calorie Row
  • Tuck Ups
  • Superman

Mobility (NFT):

  • Front Fold
  • Triangle
  • Fragon
  • Dragon Pose
  • Pigeon Pose
  • Lizard Pose
  • Chest Opener
  • Foam Roll