"Run For It"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Down & Back:

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

3 Rounds (NFT):

  • 10 Band Pull Aparts
  • Isometric Pull Ups Hold (5-10 sec)
  • Banded Hips
    * Round 1 = Clamshell *
    * Round 2 = Lateral Walk *
    * Round 3 = Monster Walk *

Met-Con (For Time):

  • 20 Single Arm DB Thruster (10/10)
  • 400m Run
  • 20 Single Arm DB Snatch (10/10)
  • 400m Run
  • 20 Single Arm DB Power Clean (10/10)
  • 400m Run
  • 20 Single Arm DB Hang Clean (10/10)
  • 400m Run
    * All movements down with the same weight *

Cash Out (3 min):

  • Pillar Plank
  • Hollow Body Hold
  • Side Plank (30 sec/30 sec)

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Ankles/Calves/Shins
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll

Express

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Down & Back:

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

Met-Con (For Time):

  • 20 Single Arm DB Thruster (10/10)
  • 200m Run
  • 20 Single Arm DB Snatch (10/10)
  • 200m Run
  • 20 Single Arm DB Power Clean (10/10)
  • 200m Run
  • 20 Single Arm DB Hang Clean (10/10)
  • 200m Run
    * All movements down with the same weight *

Cash Out (3 min):

  • Pillar Plank
  • Hollow Body Hold
  • Side Plank (30 sec/30 sec)

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Ankles/Calves/Shins
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll