"Two Things"

Daily Programming

Warm Up (Complete):

  • 400m Run
  • Push Up Plank (Time it took to do the run)
  • Hollow Body Hold (1/2 the time it took to do the run)

Then...

3 Rounds (10 Reps w/ PVC):

  • Press
  • Pass Thru
  • Trunk Twist

Then...

  • Spiderman Complex
  • Dead Bug (30 sec)

Met-Con (Complete):

EMOM For 10 Min:

  • Min 1:  8 Barbell Strict Press (65/35)
  • Min 2:  10 Barbell Back Squats (65/35)

Rest 1 Min Then...

EMOM For 6 Min:

  • 10 Wall Balls (20/14)
  • 30 Double Unders
    * Scale to 60 Jump Rope *
    * If you can't stay OTM, 6 min AMRAP *

Cash Out (3 Rounds):

  • Hollow Body Hold (10 sec)
  • 10 Tuck Ups
  • 10 Hanging Leg Raise w/ Med Ball

Mobility (NFT):

  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Foam Roll

Express

Warm Up (Complete):

  • 400m Run
  • Push Up Plank (Time it took to do the run)
  • Hollow Body Hold (1/2 the time it took to do the run)

Met-Con (Complete):

EMOM For 10 Min:

  • Min 1:  8 DB Strict Press (30/20)
  • Min 2:  10 DB Front Squats (30/20)

Rest 1 Min Then...

6 Min AMRAP:

  • 10 Wall Balls (20/14)
  • 60 Jump Rope

Mobility (NFT):

  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Couch Stretch
  • Pigeon Pose
  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Foam Roll