"Count Down"

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Warm Up (NFT):

3 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs

Then...

  • Cobra (30 sec)
  • 10 Push Ups Into Downward Dog (Drive Heels to Floor)
  • Childs Pose (30 sec)
  • 10 Bird Dogs (10/10)

Met-Con (For Time):

  • 800m Run OR Row
  • 100 Sit Ups
  • 90 Air Squats
  • 80 Push Ups
  • 70 Walking Lunges
  • 60 Pull Ups
  • 50 Russian Twist (45/25)
  • 500m Run OR Row
    * Over & back is 2 on Russian Twist *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Front Fold
  • Foam Roll