"Monday Again?"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Down & Back:

  • High Knees
  • Butt Kicks
  • High Kicks
  • Lateral Shuffle

3 Rounds (20 sec each):

  • Plank Ups
  • Rope Slams
  • Jumping Jacks
    * Pillar to push up plank *

Strength (4 Rounds NFT):

  • 6 Seated Single Arm DB Press (6/6) (Heavy)
  • 15 Kneeling Banded Truck Twists (15/15)
  • 200m Row

Met-Con (21-15-9-6-3):

  • KB Sumo Deadlift (70/53)
  • DB Push Press (40/20)
  • Burpee

Cash Out (3 Rounds):

  • 10 DB Curls
  • 10 Triceps Extension
  • 30 Ab Moves

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Ankles/Calves/Shins
  • Pigeon Pose
  • Lizard Pose
  • Frog Pose
  • Downward Dog
  • Cobra
  • Childs 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
  • Lateral Shuffle

Met-Con (21-15-9-6-3):

  • KB Sumo Deadlift (70/53)
  • DB Push Press (40/20)
  • Burpee

Cash Out (3 Rounds):

  • 10 DB Curls
  • 10 Triceps Extension
  • 30 Ab Moves

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Ankles/Calves/Shins
  • Pigeon Pose
  • Lizard Pose
  • Frog Pose
  • Downward Dog
  • Cobra
  • Childs Pose
  • Foam Roll