"Every 5 Minutes"

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Warm Up (NFT):

  • Foam Roll

Then...

Down & Back:

  • Jog
  • High Knee
  • Butt Kick
  • Lunge Arm Circle

Then...

  • Lizard Pose (30 sec each side)

Then...

3 Rounds (NFT):

  • Banded Lateral Walk (Down & Back)
  • 15 V-Ups
  • 10 In N Outs on Sliders

Strength (10,10,10,10):

  • Barbell Step Ups (5/5)
    * Work up to a heavy set of 5 over 4 sets *

Met-Con (Every 5 minutes for 4 Rounds):

Complete each round AFAP and rest for remaining time:

  • 400m Run (Sub Rowing if needed)
  • 10 TTB/K2E/Knee Raises/2x In N Outs
  • 15 Med Ball Sit Ups (20/14)
    * If clock catches you, continue until 4 rounds are complete *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Calves/Ankles
  • Foam Roll