"But, You Can Never Leave"

Daily Programming

Warm Up (3 Rounds):

20 sec Each Move:

  • Step Ups
  • Air Squats
  • Standing K2E
  • Plank Shoulder Taps
  • Push Ups
  • Superman

Strength (3 Rounds):

  • 8 Single Arm Lateral DB Raise (8/8)
  • Top of Ring Dip Hold (20 sec)
    * Can scale Ring Dip Hold to Bench Dip Hold *
    * Keep legs straight on Bench version *
    * Superset moves *
    * DO NOT lean to one side on Lateral Raise *

Met-Con (20 Min AMRAP):

1st 10 Minutes:

  • 200m Run/Row
  • 10 DB Power Clean
  • 10 Box Jumps/Lateral Over
    * Can use a BB for Power Clean if wanted *
    * Alternate between Jumps & Lat Overs *

2nd 10 Minutes:

  • 200m Run/Row
  • 10 DB Snatch (10/10)
  • 10 Step Ups
    * No rest between rounds *
    * Score = Total Rounds Completed *

Cash Out (2 Rounds):

  • 20 Exercise Ball V-Ups

Mobility (NFT):

  • Ankles/Calves/Shins
  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Lizard Pose
  • Dragon Pose
  • Saddle
  • Eagle Arms
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (3 Rounds):

20 sec Each Move:

  • Step Ups
  • Air Squats
  • Standing K2E
  • Plank Shoulder Taps
  • Push Ups
  • Superman

Met-Con (20 Min AMRAP):

1st 10 Minutes:

  • 200m Run/Row
  • 10 DB Power Clean
  • 10 Box Jumps/Lateral Over
    * Can use a BB for Power Clean if wanted *
    * Alternate between Jumps & Lat Overs *

2nd 10 Minutes:

  • 200m Run/Row
  • 10 DB Snatch (10/10)
  • 10 Step Ups
    * No rest between rounds *
    * Score = Total Rounds Completed *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Lizard Pose
  • Dragon Pose
  • Saddle
  • Eagle Arms
  • Cobra
  • Childs Pose
  • Foam Roll