"Squats & Runs"

Daily Programming

Warm Up (Complete):

  • 200m Row
  • 10 Cal Bike
  • 50 Jump Rope
  • Push Up Plank (40 sec)
  • Hollow Body Hold (30 sec)
  • 20 Quarter Squat Jumps
  • 10 Ring Row

Performance

Strength (EMOM For 10 Min):

  • Min 1:  5 Bar Muscle Up/Chest 2 Bar Pull Up
  • Min 2:  15 V-Ups

Met-Con (Every 4 Min For 20 Min):

  • 15 BB Thrusters (95/65)
  • 200m Run

Fitness

Strength (EMOM For 10 Min):

  • Min 1:  7-10 Banded Pull Ups/Lat Pul Downs
  • Min 2:  15 V-Ups

Met-Con (Every 4 Min For 20 Min):

  • 15 DB Thrusters (30/20)
  • 200m Run

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Dragon Pose
  • Banded Shoulders
  • Cobra
  • Childs Pose
  • Ankles/Calves/Shins
  • Foam Roll

Express

Warm Up (Complete):

  • 200m Row
  • 10 Cal Bike
  • 50 Jump Rope
  • Push Up Plank (40 sec)
  • Hollow Body Hold (30 sec)
  • 20 Quarter Squat Jumps
  • 10 Ring Row

Met-Con (Every 4 Min For 20 Min):

  • 15 DB Thrusters (30/20)
  • 200m Run

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Lizard Pose
  • Dragon Pose
  • Banded Shoulders
  • Cobra
  • Childs Pose
  • Ankles/Calves/Shins
  • Foam Roll