"Cash Money Millionaire"

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Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Side 2 Side Squat
  • Floor Sweeps
  • Spiderman Crawl w/ Elbow Drop
  • Lateral Shuffle

3 Min Cardio (Your Choice):

  • Row/Row/Jumping Jacks/Bike/Speed Skaters

Performance

Strength (5 x 3):

  • Power Clean
    * Work up to a heavy set of 3 *
    * Do all sets at that weight *

Met-Con (8 Rounds):

  • 1 Prowler Push (Down)
  • 2 Deadlift
  • 3 Power Clean
  • 4 Front Squat
    * Use the same weight for all moves *
    * Add weight each set if possible *
    * Rest 60-90 sec between rounds *

Fitness

Strength (5 x 5):

  • Deadlift High Pull
    * Work up to heavy set of 5 *
    * Do all sets at that weight *

Met-Con (Every 5 Min For 20 Min):

  • 200m Run
  • 20 Air Squats
  • Calorie Row (20/15)
  • 20 Step Ups (10/10)

Cash Out (5 Rounds):

  • 10 KB Russian Twist (10/10)
  • 10 Med Ball Throws
  • 10 Glute Bridges

Mobility (NFT):

  • Front Fold
  • Triangle
  • Butterfly
  • Frog Pose
  • Fragon
  • Banded Shoulders
  • Twisted Cross
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Side 2 Side Squat
  • Floor Sweeps
  • Spiderman Crawl w/ Elbow Drop
  • Lateral Shuffle

Met-Con (Every 5 Min For 20 Min):

  • 200m Run
  • 20 Air Squats
  • Calorie Row (20/15)
  • 20 Step Ups (10/10)

Mobility (NFT):

  • Front Fold
  • Triangle
  • Butterfly
  • Frog Pose
  • Fragon
  • Banded Shoulders
  • Twisted Cross
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll