"King Of Hearts"

Daily Programming

Warm Up (2 Rounds):

30 sec each:

  • Jump Rope
  • Walking Lunge
  • Spiderman
  • Hollow Rock
    * Scale Hollow Rock to Hollow Body Hold *

Performance

Strength (3-3-3-3-3):

  • Back Squat
    * Work up in weight on working sets *
    * Max reps on last set *

Met-Con (40-30-20-10):

"King Of Hearts"

  • Wall Balls (20/14)
  • Ab Mat Sit Up
  • KB Swing (70/53)

Fitness

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

  • DB Front Squat
    * Use the same weight throughout *

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

  • Wall Balls (14/10)
  • Ab Mat Sit Up
  • KB Swing (53/35)

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Smash Hips w/ Ball
  • Couch Stretch
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Twisted Cross
  • Frog Pose
  • Foam Roll

Express

Warm Up (2 Rounds):

30 sec each:

  • Jump Rope
  • PVC Pass Thru
  • Banded Press
  • Hollow Rock
    * Scale Hollow Rock to Hollow Body Hold *

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

  • Wall Balls (14/10)
  • Ab Mat Sit Up
  • KB Swing (53/35)

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Smash Hips w/ Ball
  • Couch Stretch
  • Pigeon Pose
  • Banded Shoulder Distractions
  • Twisted Cross
  • Frog Pose
  • Foam Roll