"Happy Friday"

A lot of people really enjoyed this workout, so we thought we could do it again! Try to up the bar on yourself from last time, maybe go for 12 Burpees and 20 squats!

Warm Up (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs
  • Quick Feet
  • Crab Crawl

Skill (For Time):

  • 20 Rope Climbs
    * Just kidding!! *

Met-Con (Every Minute on the Minute):

EMOM For 15 Min:

  • 10 Burpees
  • 15 BB Curls
  • 15 Weighted Sumo Squats
  • 30 Crunches
  • Weighted Plank (scale to regular)

Rest 2 Minutes OR As Needed Then...

EMOM For 15 Min:

  • 30 Mountain Climbers on Sliders
  • 15 Tricep Extensions
  • 20 DB Split Squats10/10
  • 30 Russian twist (Add 10lb plate if possible)
  • Glute Bridge
    * Before starting, go through and find the correct weights *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Triangle
  • Frog Pose
  • Front Fold
  • Banded Shoulder Distraction
  • Foam Roll