"Merry Crunchmas Celebration"

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Warm Up (Tabata):

4 Rounds Each:

  • Jump Rope
  • Side Plank
  • Russian Twist
    * Complete all rounds of 1 move before moving to next *

Skill/Strength (5 Reps):

  • Rope Climb
    * Rest as needed between attempts *
    * Double the reps for scaled versions *

Met-Con (Tabata):

4 Rounds Each (2 Times Through):

  • Calorie Bike
  • Sit Up w/Plate
  • Calorie Row
  • BW Row
  • Waiter Walk
    * Complete 4 rounds of 1 move before moving to next *
    * After you complete 4 rounds of each, start over at beginning *
    * Waiter Walk is 1 KB at side, 1 KB Overhead *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Bilateral Shoulder Flexion
  • Smash Shoulders w/Ball
  • Couch Stretch
  • Pigeon Pose
  • Ankles/Calves
  • Foam Roll