"Everything With A DB"

Daily Programming

Warm Up (EMOM For 6 Min):

  • 200m Run
  • 30 Crunches

Then...

3 x 10:

  • Banded Lateral Walk (Down & Back)
  • Med Ball Good Morning
  • Band Pull Aparts

Performance/Fitness

Met-Con (5 Rounds):

  • 12 DB Deadlift (60/30)
  • 9 DB Hang Power Clean
  • 6 Shoulder 2 Overhead
  • L-Hang (20 sec)
  • Prowler Push (Down)

Warm Down (3 Rounds):

  • 250m Row
  • Weighted Pillar Plank (30 sec)

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Cobra
  • Childs Pose
  • Lizard Pose
  • Dragon Pose
  • Foam Roll

Express

Warm Up (EMOM For 6 Min):

  • 200m Run
  • 30 Crunches

Then...

3 x 10:

  • Banded Lateral Walk (Down & Back)
  • Med Ball Good Morning
  • Band Pull Aparts

Met-Con (EMOM For 12 Min):

  • Min 1:  8 Burpee Step Ups
  • Min 2:  10 DB Thruster

Warm Down (3 Rounds):

  • 250m Row
  • Weighted Pillar Plank (30 sec)

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Cobra
  • Childs Pose
  • Lizard Pose
  • Dragon Pose
  • Foam Roll