"Extra Credit Day"

Warm Up (NFT):

  • 100 Jump Rope
  • 50 Rope Slams
  • 25 Jumping Jacks
  • 12 Walking Lunges (6/6)
  • 6 Burpees

Then...

3 Rounds (NFT):

  • 10 Bird Dogs (10/10)
  • Pillar Plank (30 sec)

Met-Con (5 Rounds):

  • 15 KB Swings (53/35)
  • 10 Goblet Squats (53/35)
  • Prowler OR Plate Push (Down & Back)

Extra Credit (3 Rounds):

  • 10 Glute Bridges w/BB
  • 10 V-Up w/Fitness Ball

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Frog Pose
  • Childs Pose
  • Cobra
  • Foam Roll