"Step Up + Lunge"

Warm Up (3 Rounds):

  • 30 Jump Rope
  • Hollow Body Hold (20 sec)
  • 10 Superman

Strength (4 Rounds):

  • 10 DB OR KB Step Ups + Lunge (5/5)
  • 5 Strict Pull Ups
    * Add weight to pull ups if needed *

Met-Con (3 Rounds):

  • 200m Run
  • 10 TTB/K2E/Knee Raise/2x In N Outs
  • Max Rep Push-Ups
    * Rest 1 minute between rounds *

Cash Out (4 Minutes):

"Capacity Test"

  • 50 Wall Balls (20/14)
  • Remainder of time:  Max Calorie Row
    * Score is total calories *

Mobility (NFT):

  • Couch Stretch
  • Triangle
  • Pigeon Pose
  • Chest Opener
  • Banded Shoulder Distraction
  • Foam Roll