"It's Friday"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • Quad Pull w/Forward Lean
  • Reverse Walking Lunge w/Hamstring Stretch
  • Reverse Walking RDL
  • High Knees
  • Butt Kicks
  • High Kicks
  • Quick Feet
  • Backpedal
  • Carioca
  • Lateral Shuffle

Met-Con (8 Rounds):

Every 30 sec:

  • 6 Wall Squats
  • 6 Burpees
  • 6 Hollow Rocks (18 sec Hold)
  • 6 Calorie Bike/Row
  • 6 Push Press (65/35)
    * Scale reps to something you can do in 30 sec *

Cash Out (5 Min Calves):

1 Min in Each Position:

  • Feet Straight
  • Toes In
  • Toes Out
  • Feet Right
  • Feet Left

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lateral Hip Opener
  • Forward Fold
  • Butterfly
  • Foam Roll