"Modern Jesus"

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Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Floor Sweeps
  • Spiderman Crawls w/Elbow Drop

3 Min Cardio (Your Choice):

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

2 Rounds (NFT):

  • 20 Hip Swings (10/10)
  • Paleo Chair (30 sec)
  • 10 Single Leg Squats to Box (5/5)

Performance

Strength (3-3-3-3-Max):

  • Back Squat
    * Add weight each set *
    * Max reps on last set *

Met-Con (For Time):

  • 100 Wall Balls
    * 5 Burpee Plate Jumps on every break *
    * A break is every time you drop the ball or hold it for 3 sec *

Fitness

Strength (10-10-10-10-10):

  • DB Front Squat
    * Adjust weight in between sets as needed *

Met-Con (For Time):

  • 100 Wall Balls
    * 5 Burpee Plate Jumps on every break *
    * A break is every time you drop the ball or hold it for 3 sec *

Extra Credit (2 x 15):

  • Chainsaw (15/15)
  • Triceps Pull Down
  • Barbell Curl

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Smash Hips w/ Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Capsule Stretch
  • Butterfly
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Floor Sweeps
  • Spiderman Crawls w/Elbow Drop

3 Min Cardio (Your Choice):

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

Met-Con (For Time):

  • 100 Wall Balls
    * 5 Burpee Plate Jumps on every break *
    * A break is every time you drop the ball or hold it for 3 sec *

Extra Credit (2 x 15):

  • Chainsaw (15/15)
  • Triceps Pull Down
  • Barbell Curl

Mobility

  • Smash Shoulders w/ Ball
  • Smash Hips w/ Ball
  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Capsule Stretch
  • Butterfly
  • Foam Roll