"Levels"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Lateral Shuffle
  • Lunge w/ Twist

Strength (3 x 10):

  • Barbell Upright Row
  • Chainsaw (5/5)
  • Triceps Pull Down

Met-Con (30-25-20-15-10-5):

  • Calorie Row OR Bike

After each set of Calories perform...

  • 5 Ring Row
  • 10 Bench Dips
  • 15 Sit Ups

Cash Out (6 Rounds):

  • "Levels"
    * 5 sec instead of 10 sec *
    * 6 complete rounds *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Lateral Hip Opener
  • Pigeon Pose
  • Frog Pose
  • Twisted Cross
  • Capsule Stretch
  • Banded Shoulder Distractions
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Lateral Shuffle
  • Lunge w/ Twist

Met-Con (30-25-20-15-10-5):

  • Calorie Row OR Bike

After each set of Calories perform...

  • 5 Ring Row
  • 10 Bench Dips
  • 15 Sit Ups

Cash Out (6 Rounds):

  • "Levels"
    * 5 sec instead of 10 sec *
    * 6 complete rounds *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Lateral Hip Opener
  • Pigeon Pose
  • Frog Pose
  • Twisted Cross
  • Capsule Stretch
  • Banded Shoulder Distractions
  • Foam Roll