"My One And Only"

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • High Kicks
  • Spiderman Crawl w/ Elbow Drop
  • Inch Worm
  • Later Shuffle

Foam Roll (As Needed)

3 Rounds (NFT):

  • 5 DB Good Mornings
  • 10 Single Arm DB Row (10/10)
  • Plank Hold on Rings (20 sec)

Skill (5-10 Min):

  • Work up to your weight on Deadlift

Performance

Met-Con (21-15-9):

  • Deadlift (185/135/95/55)
  • Calorie (Bike OR Rower)
  • Wall Balls (20/14)(10'/9')

Fitness

Met-Con (21-15-9):

  • KB Deadlift
  • Calorie (Bike OR Rower)
  • Wall Ball (14/10)(9'/8')

Cash Out (EMOM For 3 Min):

  • 15 Sit Ups
  • 20 Russian Twists
    * Every side counts on twist *

Mobility (NFT):

  • Front Fold
  • Triangle
  • Downward Dog
  • Frog Pose
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Couch Stretch
  • Twisted Cross
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • High Kicks
  • Spiderman Crawl w/ Elbow Drop
  • Inch Worm
  • Later Shuffle

Foam Roll (As Needed)

Met-Con (21-15-9):

  • KB Deadlift
  • Calorie (Bike OR Rower)
  • Wall Ball (14/10)(9'/8')

Cash Out (EMOM For 3 Min):

  • 15 Sit Ups
  • 20 Russian Twists
    * Every side counts on twist *

Mobility (NFT):

  • Front Fold
  • Triangle
  • Downward Dog
  • Frog Pose
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Couch Stretch
  • Twisted Cross
  • Cobra
  • Childs Pose
  • Foam Roll