"A Name"

Daily Programming

Warm Up (5 Min):

  • 400m Run
  • 10 Burpees
  • Jump Rope
    * Jump Rope until 5 min is up *

Then...

  • Smash Hips w/Ball
  • Banded Lateral Walk (20/20)
  • Monster Walk (20/20)

Performance

Strength (3-3-3-3):

  • Deadlift
    * Try to make each set 80% of 1RM *

Met-Con (5 Rounds For Time):

"Synester"

  • 7 Deadlift (225/135/95)
  • 15 Wall Balls (20/14)

Fitness

Strength (8-8-8-8-8):

  • KB Deadlift
    * Go as heavy as possible *

Met-Con (5 Rounds For Time):

  • 7 KB Deadlift (70/53)
  • 15 Wall Balls (14/10)

Cash Out (3 Rounds):

  • Row Sprints (200m)
    * Row as fast as possible *
    * Rest 2 min between each row *

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Seated Front Fold
  • Banded Shoulder Distraction
  • Banded Hip Distraction
  • Couch Stretch
  • Foam Roll

Express

Warm Up (5 Min):

  • 400m Run
  • 10 Burpees
  • Jump Rope
    * Jump Rope until 5 min is up *

Met-Con (5 Rounds):

  • 200m Run
  • 10 KB Deadlift
  • 10 DB Push Press
  • 10 Ring Row
  • 5 Burpees

Mobility (NFT):

  • Front Fold
  • Triangle
  • Frog Pose
  • Seated Front Fold
  • Banded Shoulder Distraction
  • Banded Hip Distraction
  • Couch Stretch
  • Foam Roll