"Every 2 Minutes"

Dawn & Shelby.jpg

Warm Up (NFT):

1 Rounds (5 Reps Each Side):

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • High Kicks

Then...

  • Foam Roll (Lumbar Spine, Hamstrings, Hot Spots

Strength (3 x Max Reps):

  • Strict Pull Ups
    * Make these as hard as possible *
    * Add weight, do negatives, or use a band if needed *
    * 1-minute rest between sets *

Met-Con (Complete):

Every 2 Min. for 10 Min. Complete the Following:

  • 10 KB Swings (53/35)
  • 10 Goblet Squats (53/35)
  • Pillar Plank (30 sec)
  • 5 Burpees

Rest 2 Min. Then...

Every 2 Min. for 10 Min. Complete the Following:

  • 10 Ball Slams (30/20)
  • 10 Lunges w/ Slam Ball (30/20)
  • 10 Press w/ Slam Ball (30/20)
  • 10 Russian Twist w/ Slam Ball (30/20)

Rest 2 Min. Then...

Max Rounds in 5 Min:

  • 10 Wall Balls (20/14)
  • 10 Med Ball Sit Ups (20/14)
    * Score is total rounds in last 5 minutes *

Mobility (NFT):

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