"On The Roots"

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Daily Programming

Warm Up (Complete):

Down & Back:

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

3 Min Cardio (Your Choice):

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

5-1 (NFT):

  • Glute Bridge
  • Flutter Kicks

3 Rounds (NFT):

  • Banded Good Mornings
  • Banded Lateral Walk (10/10)
    * Use same band for both moves *
    * Keep the band in the same spot *

Performance

Strength (5 x 3 @ 75%):

  • Deadlift
    * Use last weeks 1RM for a % *

Met-Con (4 RFT):

  • 200m Run
  • 20 KB Swings (53/35)
  • Rest 30 sec
  • 50 Double Unders
  • 20 Goblet Squats (53/35)
  • Rest 30 sec

Fitness

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

  • KB Deadlift
    * Use 2 KBs if needed *

Met-Con (4 RFT):

  • 200m Run
  • 20 KB Swings (35/25)
  • Rest 30 sec
  • 100 Jump Rope
  • 20 Goblet Squats (35/25)
  • Rest 30 sec

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Fragon
  • Cross Leg IT Band
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

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

3 Min Cardio (Your Choice):

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

Met-Con (4 RFT):

  • 200m Run
  • 20 KB Swings (35/25)
  • Rest 30 sec
  • 100 Jump Rope
  • 20 Goblet Squats (35/25)
  • Rest 30 sec

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Fragon
  • Cross Leg IT Band
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll