"EMOM On A Friday"

Warm Up (NFT):

5 Times Through:

  • Agility Ladder

Then...

3 Rounds (20 sec Each Move):

  • Jump Rope
  • Scorpion
  • Banded Lateral Walk
  • Paleo Chair

Strength (EMOM for 10 Min):

  • Min 1:  5 Push Ups/5 Box Jumps (24/20)
  • Min 2:  5 Back Squat
    * For back squat, use your 10RM weight *
    * Warm up to the weight before you start *

Met-Con (4 Rounds):

  • 200m Run
  • 15 KB Swings (70/53/35)
  • 10 Ring Rows

Cash Out (NFT):

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lateral Hip Opener
  • Foam Roll