"Sultans of Swing"

Daily Programming

Warm Up (Complete):

Down & Back:

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

1 Round (NFT):

  • 200m Row
  • Inch Worm (Down & Back)
  • 200m Run
  • 30 Mountain Climbers on Sliders
  • Foam Roll (Lumbar Spine)
  • 10 Scorpion

Strength (4 Rounds):

  • 5 Romanian Deadlift
  • 10 Single Leg RDL (5/5)
  • 10 Lat Pull Downs
    * Superset moves *

Met-Con (Every 4 Min For 16 Min):

  • 200m Run
  • 20 Ball Slams/Hang DB Snatch (Alternate)
  • 20 Walking Lunges
  • 20 Sit Ups
    * If you can't stay on time, do 4 rounds *

Cash Out (Complete):

Ab Challenge

  • 1 Strict TTB
  • 10 sec Eccentric Phase
  • 3 Strict TTB
  • 10 sec L Hang
  • 2 Strict TTB
  • 5 sec L Hang
    * If you can't do TTB, being knees as high as possible *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Forward Fold
  • Downward Dog
  • Inch Worm
  • Straddle
  • Saddle
  • Eagle Arms
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

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

Met-Con (Every 4 Min For 16 Min):

  • 200m Run
  • 20 Ball Slams/Hang DB Snatch (Alternate)
  • 20 Walking Lunges
  • 20 Sit Ups
    * If you can't stay on time, do 4 rounds *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Forward Fold
  • Downward Dog
  • Inch Worm
  • Straddle
  • Saddle
  • Eagle Arms
  • Cobra
  • Childs Pose
  • Foam Roll