"Keep Moving Up"

Daily Programming

Warm Up (30 sec Each Move):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • High Knees
  • Butt Kicks
  • Arm Circles

Then...

  • Banded Lateral Walk (20/20)
  • Monster Walk (20/20)
  • Lateral Leg Raise (10/10
  • Paleo Chair (30 sec)

Performance

Strength (4 x 3):

  • Front Squat
    * 80% of last week's 3RM *

Met-Con (5 Rounds):

  • Calorie Assault Bike (10/7)
  • 10 DB Front Squat
  • 10 Ring Row

Fitness

Strength (4 x 10):

  • DB Front Squat
    * Use the weight you used last week *

Met-Con (5 Rounds):

  • Calorie Row (10/7)
  • 10 DB Front Squat
  • 10 Chainsaw (10/10)

Cash Out (3 Rounds):

  • 10 KB Oblique Side Bends (10/10)
  • 10 Leg Climbs (R)
  • 10 Leg Climbs (L)
  • 1 Rounds of Levels
    * Levels = Flutter, 10, 45, 90, 45, 10, Flutter *

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (30 sec Each Move):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • High Knees
  • Butt Kicks
  • Arm Circles

Met-Con (5 Rounds):

  • Calorie Assault Bike (10/7)
  • 10 DB Front Squat
  • 10 Ring Row

Cash Out (3 Rounds):

  • 10 KB Oblique Side Bends (10/10)
  • 10 Leg Climbs (R)
  • 10 Leg Climbs (L)
  • 1 Rounds of Levels
    * Levels = Flutter, 10, 45, 90, 45, 10, Flutter *

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Childs Pose
  • Foam Roll