"Good To Be Bad"

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lunge w/ Twist
  • Spiderman Crawl w/Elbow Drop
  • Lateral Shuffle

3 Rounds (NFT):

  • 5 DB Good Mornings
  • 10 Band Pull Aparts
  • 20 Jumping Jacks

Performance

Strength (Find 3RM):

  • Deadlift
    * Take 10 min to find a heavy 3 *

EMOM For 5 Min:

  • 3 Deadlift @ 75% of 3RM

Met-Con (EMOM For 20 Min):

  • 200m Run/Row
  • 15 Wall Balls (20/14)(10'/9')
  • Prowler Push (Down)
  • Weighted Plank (50 sec)
  • Rest

Fitness

Strength (EMOM For 10 Min):

  • 7 KB Deadlift
    * AHAP *

Met-Con (EMOM For 20 Min):

  • 200m Run/Row
  • 15 Wall Balls (14/10)(10'/9')
  • 20 Rope Slams
  • Weighted Plank (50 sec)
  • Rest

Cash Out (3 Rounds):

10 Reps Each:

  • Russian Twist w/Plate (45/25)
  • V-Ups
  • Hollow Rocks
  • Windshield Wipers

Mobility (NFT):

  • Smash Hips & Shoulders w/ Ball
  • Banded Shoulder & Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Butterfly
  • Front Fold
  • Downward Dog
  • Twisted Cross
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lunge w/ Twist
  • Spiderman Crawl w/Elbow Drop
  • Lateral Shuffle

Met-Con (EMOM For 20 Min):

  • 200m Run/Row
  • 15 Wall Balls (14/10)(10'/9')
  • 20 Rope Slams
  • Weighted Plank (50 sec)
  • Rest

Cash Out (3 Rounds):

10 Reps Each:

  • Russian Twist w/Plate (45/25)
  • V-Ups
  • Hollow Rocks
  • Windshield Wipers

Mobility (NFT):

  • Smash Hips & Shoulders w/ Ball
  • Banded Shoulder & Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Butterfly
  • Front Fold
  • Downward Dog
  • Twisted Cross
  • Foam Roll