"Lots of Letters"

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Warm Up (NFT):

2 Rounds (Down & Back):

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

Then...

3 Rounds (NFT):

  • 50 Jump Rope
  • Hollow Body Hold (20 seconds)
  • Banded Lateral Walk (Down & Back)
    * Scale Jump Rope to Step Ups *

Met-Con (EMOM & AMRAP):

EMOM For 10 Minutes:

  • Minute 1:  15 Wall Balls (20/14)
  • Minute 2:  KB Swings (53/35)

Rest 2 Minutes

5 Minute AMRAP:

  • 5 TTB/K2E/Knee Raise/10 In N Out
  • 10 Ball Slams (30/20)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Hamstrings on Bar
  • Banded Hip Distraction
  • Foam Roll