"Happy Monday"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull w/ Forward Lean
  • Reverse Walking RDL
  • High Knees
  • Butt Kicks
  • Kick Outs
  • Lateral Shuffle

Then...

  • Foam Roll (T-Spine)
  • Shoulder Mobility

Daily

Strength (10 Min):

  • 2 Strict Press + 4 Push Press
    * Work up to the heaviest set possible in 10 min *

Then...

3 x 10:

  • Heavy Ball Slams (AHAP)

Met-Con (15 Min Time Cap):

  • 21 DB Thrusters
  • 21 Hand Release Push Ups
  • 400m Run
  • 18 DB Thrusters
  • 18 Hand Release Push Ups
  • 400m Run
  • 15 DB Thrusters
  • 15 Hand Release Push Ups
    * Choose a challenging weight, but light enough to finish in the time cap *

Cash Out (With A Running Clock):

  • Pillar Plank (30 sec)
  • Hollow Body Hold (30 sec)
  • Superman Hold (30 sec)
  • Push Up Plank (30 sec)
  • Paleo Chair (30 sec)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Internal Shoulder Rotation
  • Bilateral Shoulder Flexion
  • Smash Shoulders w/ Ball
  • Ankles/Calves/Shins
  • Chest Opener
  • Couch Stretch
  • Banded Hip Distraction
  • Pigeon Pose
  • Foam Roll

Express

Warm Up (2 Rounds):

  • 50 Jump Rope
  • 25 Rope Slams
  • 12 Glute Bridges
  • 6 Ring Row

Met-Con (EMOM For 20 Min):

  • 7-10 Burpees
  • 15 Jackknives/V-Ups/Sit Ups
  • 10 SDLHP (75/55)
  • 20 Walking Lunges
  • Bird Dogs (45 sec)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Internal Shoulder Rotation
  • Bilateral Shoulder Flexion
  • Smash Shoulders w/ Ball
  • Ankles/Calves/Shins
  • Chest Opener
  • Couch Stretch
  • Banded Hip Distraction
  • Pigeon Pose
  • Foam Roll