"Lunge + Squat"

Warm Up (10-1):

  • Rope Slams
  • Jumping Jacks
  • Sit Ups

Strength (4 Rounds NFT):

  • 10 Back Rack Lunge + Step Up (5/5)
  • 12 Renegade Rows (6/6)
  • Handstand Hold (20 sec)
    * Build in weight for lunges & step ups *
    * No push up on rows *

Buy In (AFAP):

  • 500m Row

Met-Con (5 Rounds OR 10 Min):

  • 12 KB Swings (Heavy)
  • 9 Goblet Squats (Same KB)
  • 6 Box Jumps/Step Ups

Extra Credit (100 Reps):

  • Hip Bridges
    * Feet on 1 or 2 plates *

Mobility (NFT):

  • Pigeon Pose
  • Couch Stretch
  • Frog Pose
  • Banded Shoulder Distraction
  • Seated Front Fold
  • Saddle
  • Ankles/Calves
  • Foam Roll