"Kick It Like It's 1986"

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Lunge w/ Twist
  • Spiderman Crawl w/ Elbow Drop
  • Lateral Shuffle

3 Min Cardio (Your Choice):

  • Run/Row/Bike/Speed Skaters/Rope Slams

2 x 10 (NFT):

  • Banded Rows

Strength (4 Rounds):

  • 7-10 Barbell Bent Over Row
  • 15 Reverse DB Fly
    * Superset moves *

Met-Con EMOM For 20 MIn):

  • 15 Wall Balls (20/14)
  • 25 KB Swings (53/35)
  • 200m Run
  • 15 Med Ball Sit Ups (20/14)
  • Rest

Cash Out (5 Rounds):

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

Mobility (NFT):

  • Smash Hips w/ Ball
  • Smash Shoulders w/ Ball
  • Banded Hip Distractions
  • Banded Shoulder Distractions
  • Couch Stretch
  • Pigeon Pose
  • Twisted Cross
  • Capsule Stretch
  • Frog Pose
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Lunge w/ Twist
  • Spiderman Crawl w/ Elbow Drop
  • Lateral Shuffle

3 Min Cardio (Your Choice):

  • Run/Row/Bike/Speed Skaters/Rope Slams

Met-Con EMOM For 20 MIn):

  • 15 Wall Balls (20/14)
  • 25 KB Swings (53/35)
  • 200m Run
  • 15 Med Ball Sit Ups (20/14)
  • Rest

Mobility (NFT):

  • Smash Hips w/ Ball
  • Smash Shoulders w/ Ball
  • Banded Hip Distractions
  • Banded Shoulder Distractions
  • Couch Stretch
  • Pigeon Pose
  • Twisted Cross
  • Capsule Stretch
  • Frog Pose
  • Cobra
  • Childs Pose
  • Foam Roll