"Heavy Overhead"

Daily Programming

Warm Up (3 Rounds):

30 seconds each move:

  • Jump Rope
  • Speed Skaters
  • Push Up Plank
  • Scorpion

Then...

3 Rounds (NFT):

  • Handstand Hold (30 sec)

Then...

  • Bulletproof Shoulders

Performance

Strength (5,5,3,3,1,Max):

  • Strict Press
    * Add weight each set *
    * Max reps on last set *

Met-Con (4 Rounds):

1 Minute Each Move:

  • 200m Run OR Assault Bike (50-60 RPM)
  • DB Step Ups
  • DB Push Press
  • Rest

Fitness

Strength (5,5,3,3,1,Max):

  • DB Strict Press
    * Get heavier DBs each set *
    * Max reps on last set *

Met-Con (4 Rounds):

1 Minute Each Move:

  • 200m Row
  • DB Step Ups
  • DB Push Press
  • Rest

Cash Out (4 Rounds):

  • 15 V-Ups
  • 20 In N Outs
  • 25 Bicycle

Mobility (NFT):

  • Banded Shoulder Distractions
  • Smash Shoulders w/Ball
  • Puppy Dog
  • Couch Stretch
  • Pigeon Pose
  • Lateral Hip Opener
  • Foam Roll

Express

Warm Up (3 Rounds):

30 seconds each move:

  • Jump Rope
  • Speed Skaters
  • Push Up Plank
  • Scorpion

Met-Con (4 Rounds):

1 Minute Each Move:

  • 200m Run OR Assault Bike (50-60 RPM)
  • DB Step Ups
  • DB Push Press
  • Rest

Cash Out (4 Rounds):

  • 15 V-Ups
  • 20 In N Outs
  • 25 Bicycle

Mobility (NFT):

  • Banded Shoulder Distractions
  • Smash Shoulders w/Ball
  • Puppy Dog
  • Couch Stretch
  • Pigeon Pose
  • Lateral Hip Opener
  • Foam Roll