"A New Take On An Old Favorite"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • Quad Pull w/ Forward Lean
  • Reverse Lunge w/ Hamstring Stretch
  • Reverse Straight Leg Deadlift Walk
  • High Knee Skip
  • High Knees
  • Butt Kicks
  • High Kicks
  • Back Pedal

Then...

  • Spiderman Complex

Then...

6 Rounds (10 sec on/10 sec off):

  • Paleo Chair

Skill/Strength (5,5,5,5,5,5):

  • Front Squat OR Back Squat
    * Building in weight over the 6 sets *

Met-Con (EMOM For 16 Min):

  • Min 1:  Calorie Assault Bike/Row (15/10)
  • Min 2:  8 Chin Ups
  • Min 3:  10 KB/DB Thruster
  • Min 4:  10 Hollow Rocks OR 25 sec Hold
    * Alternate Bike and Row each round *
    * Scale Chin Ups as needed *

Mobility (NFT):

  • Couch Stretch
  • Dragon Pose
  • Lizard Pose
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Lateral Hip Opener
  • Smash Shoulders w/ Ball
  • Foam Roll