"A Tuesday"

Daily Programming

Warm Up (Complete):

3 Rounds (NFT):

  • 5 PVC Press
  • 5 PVC Pass Thrus
  • 5 PVC Trunk Twists
  • 10 Med Ball Floor Press
  • 10 Med Ball Sit Ups
  • 10 Med Ball Push Ups

Performance

Strength (5 x 5):

  • DB Bench Press
  • Chin Ups
    * Superset moves *
    * Go as heavy as possible *

Met-Con (15 Min Ladder):

5-10-15-20-25...

  • Calorie Row
  • Push Press (95/65)
  • Knee Raise

Fitness

Strength (5 x 5):

  • DB Bench Press
  • Heavy Lat Pull Downs
    * Superset moves *
    * Go as heavy as possible *

Met-Con (15 Min Ladder):

5-10-15-20-25...

  • Calorie Row
  • DB Push Press (30/20)
  • In N Out

Cash Out (20 Reps):

  • GHD Sit Ups

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Chest Opener
  • Twisted Cross
  • Cobra
  • Childs Pose
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Foam Roll

Express

Warm Up (Complete):

3 Rounds (NFT):

  • 5 PVC Press
  • 5 PVC Pass Thrus
  • 5 PVC Trunk Twists

Met-Con (15 Min Ladder):

5-10-15-20-25...

  • Calorie Row
  • DB Push Press (30/20)
  • In N Out

Cash Out (20 Reps):

  • GHD Sit Ups

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Chest Opener
  • Twisted Cross
  • Cobra
  • Childs Pose
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Foam Roll