"Lots of EMOMs"

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Warm Up (NFT):

  • Foam Roll

Then...

2 Rounds (Down & Back):

  • Jog
  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Arm Circles

Then...

  • Couch Stretch (1 Minute Per Side)
  • Paleo Chair (30 seconds)

Then...

3 Rounds (NFT):

  • 2 Minute Row
  • 10 DB Step Ups (5/5) (30/20)
    * Mark distance covered on row *

Met-Con (For Time):

EMOM For 6 Minutes:

  • Minute 1:  200m Run
  • Minute 2:  10 Burpees

Rest 2 Minutes

EMOM For 6 Minutes:

  • Minute 1:  30 Second Handstand Hold
  • Minute 2:  Single Arm Farmers Carry (AHAP) (50m)

Rest 2 Minutes

EMOM For 6 Minutes:

  • Minute 1:  200m Run
  • Minute 2:  15 KB Swings (53/35)

Mobility (NFT):

  • Ankles/Calves
  • Banded Shoulder Distraction
  • Couch Stretch
  • Pigeon Pose