Metcon (AMRAP – Rounds and Reps)

3 Rounds
20 Jumping Jacks
10 Air Squats
8 Step Forward Lunge rotation

6 Push up to T

Alternating EMOM 12
Min 1: :45 Second Wall Sit
Min 2: 10 Front Squats (heavy or slow)
Minute 3: 10 Hollow Rocks then rest for wall sits

Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!

14 Minute AMRAP
10 Step back lunges to high knees per side ()
20 Plank Cross Body Knee to Elbows
10 Push Ups
20 Light Squat Cleans/Taters

Plank Knee to Elbow, per side
Elbow Plank Kick Backs, per side
Alternating Leg V-Ups, per side

🧘🏻‍♀️:30 on Each
Child’s Pose
Thread the needle Right
Thread the needle Left
Pigeon Right
Pigeon Left
Wide Leg Hamstring Stretch
Narrow Leg Hamstring Stretch