"Pick Your Weights"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

Down & Back:

  • High Knees
  • Butt Kicks
  • High Kicks
  • Hamstring Sweeps
  • Lateral Shuffle
  • Carioca
  • Backpedal

Strength (3 Rounds NFT):

  • 15 Band Pull Aparts (15/15/15)
  • 15 Banded Chest Flys
  • Single Arm F-Carry (50m/50m)

Met-Con (10 Rounds):

  • 10 Bench Press
  • 10 KB Swings
  • Prowler Push (Down & Back)
    * Choose your own weights *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Chest Opener
  • Ankles/Calves/Shins
  • Frog Pose
  • Pigeon Pose
  • Twisted Cross
  • Foam Roll

Express

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

Down & Back:

  • High Knees
  • Butt Kicks
  • High Kicks
  • Hamstring Sweeps
  • Lateral Shuffle
  • Carioca
  • Backpedal

Met-Con (12 Min AMRAP):

  • 6 Burpees
  • 9 KB Deadlift
  • 12 Step Ups
  • 15 Rope Slams

Cash Out (EMOM For 5 Min):

  • 10 DB Curl & Press

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Chest Opener
  • Ankles/Calves/Shins
  • Frog Pose
  • Pigeon Pose
  • Twisted Cross
  • Foam Roll