"Happy Friday"

Warm Up (EMOM For 9 Min):

40 sec on/20 sec off:

  • Jump Rope
  • Plank Shoulder Taps
  • Arm Circles

Then...

3 x 10:

  • Standing Pallof Press (10/10)
  • Side Squats (5/5)

Met-Con (5 - 3 Min Rounds):

  • 10 Front Squat (135/95/65/45)
  • 10 Box Jump/Step Ups (24"/20")
  • Max Calorie Row
    * Each move is a minute *
    * Rest 3 min between rounds *
    * Score is total Calories *

Mobility (NFT):

  • Super Front Rack
  • Ankles/Calves
  • Adductors/Calves
  • Frog Pose
  • Pigeon Pose
  • Lizard Pose
  • Couch Stretch
  • Foam Roll