"Using The DBs"

Daily Programming

Warm Up (Complete):

200m Jog
50 Jump Rope
40 Mountain Climbers
Push Up Plank (30 sec)
20 Hollow Rocks
10 V-Ups
* 20 sec Hollow Hold for scale *

Strength (5 x 10):

  • DB Bench Press

Met-Con (3 RFT):

  • 400m Run OR Calorie Bike (30/20)
  • 15 Ring Dip/Bench Dips
  • 20 DB Walking Lunges (30/20)
    * 10 lunges each side *
    * Holding DBs at sides *
    * 20 min time cap *

Cash Out (4 Rounds):

  • 1 Minute Dead Bug
    * Rest 90 sec between rounds *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Chest Opener
  • Twisted Cross
  • Ankles/Calves/Shins
  • Super Front Rack
  • Pigeon Pose
  • Lizard Pose
  • Downward Dog
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (Complete):

200m Jog
50 Jump Rope
40 Mountain Climbers
Push Up Plank (30 sec)
20 Hollow Rocks
10 V-Ups
* 20 sec Hollow Hold for scale *

Met-Con (3 RFT):

  • 400m Run OR Calorie Bike (30/20)
  • 15 Ring Dip/Bench Dips
  • 20 DB Walking Lunges (30/20)
    * 10 lunges each side *
    * Holding DBs at sides *
    * 20 min time cap *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Chest Opener
  • Twisted Cross
  • Ankles/Calves/Shins
  • Super Front Rack
  • Pigeon Pose
  • Lizard Pose
  • Downward Dog
  • Cobra
  • Childs Pose
  • Foam Roll