"It's Only 10 Minutes"

Warm Up (Down & Back):

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

Then...

3 Rounds (NFT):

  • 10 Single Leg RDL w/ KB OR DB (5/5)
  • 10 Side Plank Knee 2 Elbow (10/10)
  • 10 Tempo Goblet Squat 2 Box (4 sec down/1 sec pause)
    * Scale Knee 2 Elbow to Elbow 2 Elbow *

Strength (Every 2 Min For 10 Min):

  • 7 Bench Press
    * Add weight each set *

Met-Con (10 Min AMRAP):

  • 12 DB Front Rack Lunge + Press
  • 8 TTB/K2E/Knee Raise/Tuck Up
  • Prowler Push (Down)

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Internal Shoulder Rotation
  • Capsule Stretch
  • Pigeon Pose
  • Lizard Pose
  • Dragon Pose
  • Cobra
  • Childs Pose
  • Foam Roll