Friday, 1/17

Warm Up

3 Rounds

8 Spider Lunges

8 Pause Squats

8 Alt Dead Bugs

8 Alt Samson Lunges 

Met Con

Perform 3 Rounds before moving stations.  After 3 Rounds each (12 intervals), Rest 3 Minutes and repeat.

:45 Row 

:15 Rest

:45 Wall Ball

:15 Rest

:45 Ab Mat Sit ups 

:15 Rest

:45 Burpee Box Jump Overs

:15 Rest

Mobility

1 Min Single Leg Flexion/side

1 Min Standing Calf Stretch/side