• WARMUP
  • 3 Sets 
  • KB Flow
  • 10 Sit Ups 
  • 10 Step Ups 

  • METCON
  • 5 Rounds NOT For Time
  • 20/15 Calorie Row
  • 8 Alternating KB Turkish Get Ups 53/35
  • 14 ALT OH Plate Step Ups 25/15 | 24/20
  • 1:00 Plank 
  • :30 Bike @450/350 watts
  • ***Workout is specifically NFT today. We are prioritizing intentional, quality movement above all else***