"Run For It"

Daily Programming

Warm Up (Complete):

  • 800m Run
  • Rest as long as it took
  • 400m Run
  • Rest as long as it took
  • 200m Run

Performance

Met-Con (14 Min Ladder):

3, 6, 9, 12, 15, 18, etc:

  • Pull Ups
  • Handstand Push Ups
  • Box Jump (24"/20")
    * Add 3 reps every time through *

Fitness

Met-Con (14 Min Ladder):

3, 6, 9, 12, 15, 18, etc:

  • Ring Row
  • DB Push Press (40/30)
  • Step Up (20"/16")
    * Add 3 reps every time through *

Cash Out (3 x 10):

"Isolation Nation"

  • Rear Delt Fly
  • Triceps Pull Down
  • Barbell Curls

Mobility (NFT):

  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Frog Pose
  • Pigeon Pose
  • Lizard Pose
  • Dragon Pose
  • Foam Roll

Express

Warm Up (Complete):

  • 800m Run
  • Rest as long as it took
  • 400m Run
  • Rest as long as it took
  • 200m Run

Met-Con (14 Min Ladder):

3, 6, 9, 12, 15, 18, etc:

  • Ring Row
  • DB Push Press (40/30)
  • Step Up (20"/16")
    * Add 3 reps every time through *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Frog Pose
  • Pigeon Pose
  • Lizard Pose
  • Dragon Pose
  • Foam Roll