"Jack Frosted"

Warm Up (NFT):

  • 50 Jump Rope
  • 40 Plank Shoulder Tap
  • 30 Mountain Climbers
  • 20 Push Ups
  • 10 Superman

Met-Con (4 Rounds):

"Jack Frosted"

  • 21 Med Ball Sit-Up (20/14)
  • 15 Bench Press (115/80)
  • 9 Calorie Row OR Bike
  • 6 Strict Pull Ups/Heavy Lat Pull Down/Ring Row
    * Alternate between Bike and Row *

Extra Credit (3 Rounds):

  • 15 Feet Elevated Glute Bridges
  • 15 DB Reverse Fly
  • 15 DB Curls

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distractions
  • Smash Shoulders w/Ball
  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Foam Roll