"Work On Those Abs"

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
  • Kick Outs
  • Lateral Shuffle
  • Backpedal

Then...

30 sec/20 sec/10 sec Each:

  • Jump Rope
  • Rope Slam
  • Hollow Body Hold

Performance Met-Con (12 Min AMRAP):

  • 10 Handstand Push Up
  • 20 Calorie Row
  • 30 Single Leg Squats (Alternating)

Fitness Met-Con (12 Min AMRAP):

  • 10 Push Up
  • 15 Calorie Row
  • 20 Air Squats
    * Scale push ups as needed *

Cash Out (Tabata):

20 sec on/10 sec off:

  • In & Out
  • Reverse Plank
  • Windmill
  • Reverse Crunch

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Frog Pose
  • Front Fold
  • Cobra
  • Childs Pose
  • Foam Roll