"Such A Fine Sight To See"

Daily Programming

Warm Up (3 Rounds):

30 sec Each:

  • Row
  • Assault Bike
  • Jump Rope
  • Band Pull Aparts
  • DB Front Raise

Performance

Strength (3 Rounds):

  • 8 DB Bench Press
  • 10 Ring Row
  • 12 Med Ball Curls
  • 15 Landmine Twist
    * Go AHAP on all moves *
    * Superset all moves *
    * Rest as needed between sets *

Met-Con (EMOM For 20 Min):

  • 200m Run
  • 20 Sit Ups
  • 20 Lateral Box Overs
  • 5 Atomic Burpees
  • Farmers Carry (40 sec)

Fitness

Strength (3 Rounds):

  • 8 DB Bench Press
  • 10 Ring Row
  • 12 Med Ball Curls
  • 15 Landmine Twist
    * Go AHAP on all moves *
    * Superset all moves *
    * Rest as needed between sets *

Met-Con (5 Rounds):

  • 200m Run
  • 20 Sit Ups
  • 20 Lateral Box Overs
  • 5 Atomic Burpees
  • Farmers Carry (40 sec)

Cash Out (4 Rounds):

  • 5 Hollow Rocks
  • 5 Tuck Ups
  • 5 V Ups
  • Hollow Body Hold (10 sec)
    * Rest as needed *

Mobility (NFT):

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

Express

Warm Up (3 Rounds):

30 sec Each:

  • Row
  • Assault Bike
  • Jump Rope
  • Band Pull Aparts
  • DB Front Raise

Met-Con (5 Rounds):

  • 200m Run
  • 20 Sit Ups
  • 20 Lateral Box Overs
  • 5 Atomic Burpees
  • Farmers Carry (40 sec)

Mobility (NFT):

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