"Lizard Pose"

Warm Up (NFT):

Foam Roll:

  • T-Spine
  • Calves
  • Quads
  • IT Bands
  • Hips

Then...

4 Rounds (NFT):

  • 30 second Lizard Pose (2/2)(Alternate)
  • 20 second Paleo Chair
  • Banded Lateral Walk (Down & Back)

Strength (3,3,3,3,3):

  • Front Squat to Box
    * Work up in weight each set *

Then...

  • Strict Pull Ups (3 x 5)
    * Add a DB in between feet if needed *

Met-Con (EMOM for 15 Minutes):

  • 1) 100m Row & 12 Wall Balls (20/14)
  • 2) 15 Med Ball Sit Ups (20/14)
  • 3) 15 Runners (12" Box)

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Childs Pose
  • Foam Roll