"Level Up"

Warm Up (Down & Back):

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

Strength (EMOM For 5 Min):

  • 12 Barbell OR DB Lunge (6/6)
  • 5 Box Jumps OR Step Ups
    * Work up to your Lunge weight *
    * Try doing both moves in the minute *

Met-Con (21-15-9):

  • DB Thruster (30/20)
  • TTB/K2E/Knee Raise/Tuck Up
    * Start each round with a 200m Run OR Row *

Cash Out (3 Rounds):

"Levels"

Mobility (NFT):

  • Banded Hip Distraction
  • Couch Stretch
  • Lateral Hip Opener
  • Banded Shoulder Distraction
  • Internal Shoulder Rotation
  • Cobra
  • Childs Pose
  • Foam Roll