"Lunge It Out"

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Warm Up (NFT):

  • Agility Ladder x 5

Then...

3 Rounds (20 sec Each Move):

  • Jump Rope
  • Scorpion
  • Banded Lateral Walk
  • Paleo Chair w/ Bands

Strength (5 Rounds):

  • 10 Barbell Lunges (5/5)
  • 3-5 Strict Pull Ups
    * Build in weight over 5 sets of lunges *
    * Bar goes on back for lunges *
    * Add weight or scale the pull ups if needed *

Met-Con (7 Rounds For Time):

  • 7 Wall Balls (20/14)
  • 7 Step Ups (Each Leg)
  • 14 KB Swings (53/35)
  • 200m Run OR Row

Cash Out (4 Rounds):

Tabata (20 sec on/10 sec off):

  • Mountain Climbers
  • Inch Worm
  • Spiderman
  • Knee Drive
    * Use sliders *
    * 30-second rest between rounds *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Frog Pose
  • Banded Shoulder Distraction
  • Foam Roll