"Sprint It Out"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Down & Back:

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

1 Round (NFT):

  • 20 Banded Lateral Walk (20/20)
  • 20 Monster Walk (20/20)
  • Spiderman Complex
  • Dead Bug (1 min)

Performance

Strength (5-5-5-5-5):

  • Back Squat
    * In 5-7 sets work up to a heavy 5 *

Met-Con (4 Rounds):

Every round is a 3 Min AMRAP:

  • Calorie Row/Bike (20/15)
  • 15 Ring Rows
  • 15 Ball Slams (50/30)
  • Push Ups (Remainder of 3 min)
    * Rest 1 min between rounds *

Fitness

Strength (5 x 7):

  • DB Front Squat
    * Go as heavy as possible *

Met-Con (4 Rounds):

Every round is 3 Min AMRAP:

  • Calorie Row/Bike (20/15)
  • 10 Ring Rows
  • 10 Ball Slams (30/20)
    * Rest till 3 min is up *

Cash Out (4-7 Rounds):

  • 100m Sprint
    * Go until noticeable decline in intensity *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Frog Pose
  • Seated Front Fold
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Ankles/Calves/Shins
  • Foam Roll

Express

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Down & Back:

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

Met-Con (4 Rounds):

Every round is 3 Min AMRAP:

  • Calorie Row/Bike (20/15)
  • 10 Ring Rows
  • 10 Ball Slams (30/20)
    * Rest till 3 min is up *

Cash Out (4-7 Rounds):

  • 100m Sprint
    * Go until noticeable decline in intensity *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Frog Pose
  • Seated Front Fold
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Ankles/Calves/Shins
  • Foam Roll