"You Can Check Out"

Daily Programming

Warm Up (EMOM For 6 Min):

  • 200m Run/Row
  • Jump Rope
  • Banded Good Mornings

Strength (3 Rounds):

  • 10 Heavy KB Deadlift
  • 10 Single Leg RDL (5/5)
    * Use 2 KBs if needed *
    * Focus on smooth movement and speed *
    * Superset movements *

Met-Con (EMOM For 15 Min):

  • Max Calorie Assault Bike (20 sec)
  • Max Rep Ball Slams (30 sec)
  • Max Rep Sit Ups (40 sec)
    * Rest remainder of minutes *
    * Weight for Ball Slams is 30/20 *
    * Score = Total reps of all movements *

Cash Out (3 Rounds):

Levels

Mobility (NFT):

  • Front Fold
  • Triangle
  • Downward Dog
  • Inch Worm
  • Standing Straddle
  • Frog Pose
  • Banded Shoulder Distractions
  • Twisted Cross
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (EMOM For 6 Min):

  • 200m Run/Row
  • Jump Rope
  • Banded Good Mornings

Met-Con (EMOM For 15 Min):

  • Max Calorie Assault Bike (20 sec)
  • Max Rep Ball Slams (30 sec)
  • Max Rep Sit Ups (40 sec)
    * Rest remainder of minutes *
    * Weight for Ball Slams is 30/20 *
    * Score = Total reps of all movements *

Mobility (NFT):

  • Front Fold
  • Triangle
  • Downward Dog
  • Inch Worm
  • Standing Straddle
  • Frog Pose
  • Banded Shoulder Distractions
  • Twisted Cross
  • Cobra
  • Childs Pose
  • Foam Roll