"The Thunder Rolls"

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Daily Programming

Warm Up (EMOM For 10 Min):

40 sec work/20 sec rest:

  • Jump Rope
  • Row
  • Bike
  • Rope Slams
  • Step Ups

Strength (4 Rounds):

  • 15 Scapular Pull Ups
  • 15 Reverse Shrugs on Dip Bar
  • Max Rep Strict Pull Ups
    * Can scale to Lat Pull Downs *

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

  • 10 Ring Row
  • 20 Push Ups
  • 30 Sit Ups
  • 40 Air Squats
  • 50 sec Plank

Cash Out (5 Rounds):

  • Assault Bike (30 sec Sprint)
    * 2 min rest between efforts *
    * Score is total Cals *

Mobility (NFT):

  • Banded Shoulder Distractions
  • Chest Opener
  • Cobra
  • Childs Pose
  • Front Fold
  • Triangle
  • Legs Up Wall
  • Ankles/Calves/Shins
  • Foam Roll

Express

Warm Up (EMOM For 10 Min):

40 sec work/20 sec rest:

  • Jump Rope
  • Row
  • Bike
  • Rope Slams
  • Step Ups

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

  • 10 Ring Row
  • 20 Push Ups
  • 30 Sit Ups
  • 40 Air Squats
  • 50 sec Plank

Cash Out (5 Rounds):

  • Assault Bike (30 sec Sprint)
    * 2 min rest between efforts *
    * Score is total Cals *

Mobility (NFT):

  • Banded Shoulder Distractions
  • Chest Opener
  • Cobra
  • Childs Pose
  • Front Fold
  • Triangle
  • Legs Up Wall
  • Ankles/Calves/Shins
  • Foam Roll