"Time Under Tension"

Warm Up (EMOM For 9 Min):

40 sec on/20 sec off:

  • Row
  • Monster Walk
  • Wall Squats

Then...

  • 10 Warrior Squats

Strength (3 Rounds):

  • 1 Back Squat Every 15 sec for 2 Min
    * Bar remains on back *
    * Rest 2 min between sets *

Met-Con (15 Min Time Cap):

Work your way down the list, then back up:

  • 50 Double Unders (100 Jump Rope)
  • 40 Med Ball Russian Twist (20/14)
  • 30 Ring Row
  • 20 Calorie Bike
  • 10 Goblet Step Ups (53/35)(24"/20")

Mobility (NFT):

  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Frog Pose
  • Cobra
  • Childs Pose
  • Foam Roll