"Run For It"

Daily Programming

Warm Up (3 Rounds):

  • 200m Row
  • 10 Med Ball Good Mornings
  • 10 Bird Dogs (10/10)
    * Hug Med Ball to chest on Good Mornings *

Performance

Strength (4 Rounds):

  • 10 Deadlift (115/75)
  • 7 SDLHP
  • 4 Push Press
  • 2 Front Squat
    * Use the same weight for all moves *
    * Rest as needed between sets *

Met-Con (For Time):

  • 200m Run
  • 15 Pull Ups
  • 200m Run
  • 15 TTB
  • 200m Run
  • 15 Handstand Push Ups
  • 200m Run
  • 15 Burpees

Fitness

Strength (4 Rounds):

  • 10 KB Deadlift (53/35)
  • 7 KB SDLHP
  • 4 KB Push Press
  • 2 Goblet Squat
    * Use the same KB for all moves *
    * Rest as needed between sets *

Met-Con (For Time):

  • 200m Run
  • 15 Ring Row
  • 200m Run
  • 15 Tuck Ups
  • 200m Run
  • 15 Push Ups
  • 200m Run
  • 15 Burpees

Mobility (NFT):

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