"Have A Merry Christmas"

Have a safe and Merry Christmas this weekend!! Come out tomorrow and join us for our 12 Days of Christmas workout at 930am!!

Pre Warm Up (Do this cold):

This is Optional

  • (R) Extended Arm Lizard (2 min)
  • (R) Lizard Pose (3 min)
  • (L) Extended Arm Lizard (2 min)
  • (L) Lizard Pose (3 min)
  • Rebound (1 min)
  • Saddle ( 2 min)
  • Rebound (2-5 min)

Warm Up (3 Rounds):

30 sec each move:

  • Runners
  • Lateral Box Overs
  • Scissor Jumps
  • Jumping Jacks
    * Use a short box *
    * Scale as needed *

Strength (3 Rounds):

  • 10 Weighted Step Ups
  • 5 Weighted Pull Ups OR Heavy Lat Pull Downs
    * Add weight each set *

Met-Con (EMOM For 20 Min):

  • Minute 1:  20 KB Swings (Lighter)
  • Minute 2:  10 Box Jump/Step Ups (24"/20")
  • Minute 3:  20 Sit Ups w/ Plate (45/25)
  • Minute 4:  10 Burpee Plate Jumps (Use plate from last move)
  • Minute 5:  Rest

Extra Credit (3 Rounds):

  • 10 Triceps Pull Down
  • 10 Barbell Curls

Mobility (NFT):

  • Couch Stretch
  • Banded Hip Flexor Distraction
  • Fragon
  • Banded Shoulder Distraction
  • Bilateral Shoulder Flexion
  • Internal Shoulder Rotation
  • Foam Roll