"16 Minute EMOM"

Warm Up (10 Reps of Each Move):

  • Jumping Jacks
  • Push Ups
  • Flap Jacks
  • Spiderman
  • Air Squat
  • Frog Jumps
  • Sit Ups
  • Burpees

Then...

3 Rounds (NFT):

  • 6 RDL w/ DBs (3/3)
  • Banded Lateral Walk (Down & Back)
  • 15 Band Pull Aparts
    * Go heavier on RDLs *

Met-Con (EMOM For 16 Min):

  • Min 1:  7 Deadlift (155/115)
  • Min 2:  Calorie Assault Bike (15/10)
  • Min 3:  7 Wall Balls + 5 C2B Pull Up
  • Min 4:  Row OR Run (200/150)
    * Scale pull ups as needed *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Adductors/Groins
  • Hamstrings
  • Couch Stretch
  • Smash Glutes
  • Foam Roll