"The Red Rocker"

Daily Programming

Warm Up (EMOM For 6 Min):

  • Meter Row (200/150)
  • Calorie Bike (15/10)
  • Step Ups
  • Jump Rope
  • Banded Good Morning
  • Single Leg Glute Bridge (30 sec/30 sec)

Performance

Strength (1-1-1-1-1):

  • Deadlift
    * Work up to a heavy single *

Met-Con (EMOM For 12 Min):

  • 15 KB Swings (53/35) + 5 Burpees
  • 15 V-Ups + 5 Tuck Ups

Fitness

Strength (8-8-8-8-8):

  • KB Deadlift
    * USe 2 KBs if needed *

Met-Con (EMOM For 12 Min):

  • 15 KB Swings (53/35) + 5 Burpees
  • 15 V-Ups + 5 Tuck Ups

Extra Credit (3 Rounds):

  • 12 DB Reverse Fly
  • 12 Barbell Curl
  • 12 Skull Crushers

Mobility (NFT):

  • Front Fold
  • Triangle
  • Seated Front Fold
  • Seated Straddle
  • Frog Pose
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (EMOM For 6 Min):

  • Meter Row (200/150)
  • Calorie Bike (15/10)
  • Step Ups
  • Jump Rope
  • Banded Good Morning
  • Single Leg Glute Bridge (30 sec/30 sec)

Met-Con (EMOM For 12 Min):

  • 15 KB Swings (53/35) + 5 Burpees
  • 15 V-Ups + 5 Tuck Ups

Extra Credit (3 Rounds):

  • 12 DB Reverse Fly
  • 12 Barbell Curl
  • 12 Skull Crushers

Mobility (NFT):

  • Front Fold
  • Triangle
  • Seated Front Fold
  • Seated Straddle
  • Frog Pose
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Foam Roll