"Feeling Chesty"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

45 seconds each:

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Arm Circles

Performance/Fitness

Strength (5 Rounds):

  • Max Rep Body Weight Bench Press
  • Max Rep Strict Pull Ups
    * Rest as needed between rounds *
    * Scale to a weight you can do 7-10 times *

Met-Con (For Time):

  • 200m Run
  • 10 Atomic Burpees
  • 200m Run
  • 15 TTB
  • 200m Run
  • 20 Ring Row

Mobility (NFT):

  • Chest Opener
  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Ankles/Calves/Shins
  • Frog Pose
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

45 seconds each:

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Arm Circles

Met-Con (2 Rounds):

  • 200m Run
  • 10 Atomic Burpees
  • 200m Run
  • 15 Knee Raises
  • 200m Run
  • 20 Ring Row

Mobility (NFT):

  • Chest Opener
  • Smash Shoulders w/Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Ankles/Calves/Shins
  • Frog Pose
  • Cobra
  • Childs Pose
  • Foam Roll