"Jack"

Daily Programming

Warm Up (Complete):

  • Foam Roll (5 Min)

Then...

Down & Back:

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

Performance

Met-Con (Max Rounds in 20 Min):

"Jack"

  • 10 Push Press (115/75)
  • 10 KB Swings (53)
  • 10 Box Jumps (24")

Fitness

Met-Con (Max Rounds in 20 Min):

"Jack"

  • 10 DB Push Press (20)
  • 10 KB Swings (35)
  • 10 Step Ups (20")

Mobility (NFT):

  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Bilateral Shoulder Flexion
  • Lateral Hip Opener
  • Front Fold
  • Downward Dog
  • Pigeon Pose
  • Foam Roll

Express

Warm Up (Complete):

  • Foam Roll (5 Min)

Then...

Down & Back:

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

Met-Con (Max Rounds in 20 Min):

"Jack"

  • 10 DB Push Press (20)
  • 10 KB Swings (35)
  • 10 Step Ups (20")

Mobility (NFT):

  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Bilateral Shoulder Flexion
  • Lateral Hip Opener
  • Front Fold
  • Downward Dog
  • Pigeon Pose
  • Foam Roll