"Take It Away"

Mitch:Nick coaching in Jville.jpg

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Floor Sweeps
  • Arm Circles
  • Spiderman Crawls
  • Lateral Shuffle

3 Min Cardio (Pick Your Moves):

  • Bike
  • Row
  • Run
  • Jump Rope

Prep/Strength (3 Rounds):

  • 10 PVC Pass Thrus
  • 10 Band Pull Aparts
  • 10 Single Arm Strict DB Press (5/5)
    * Go AHAP on DB Press *

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

  • Wall Balls (20/14)
  • Calorie Row
  • Renegade Row (30/20)
  • AHAP Farmers Carry (Down & Back)

Cash Out (2 Rounds):

  • 10 V-Ups w/ Exercise Ball
  • 10 KB Side Oblique Bends

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Childs Pose

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Floor Sweeps
  • Arm Circles
  • Spiderman Crawls
  • Lateral Shuffle

3 Min Cardio (Pick Your Moves):

  • Bike
  • Row
  • Run
  • Jump Rope

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

  • Wall Balls (20/14)
  • Calorie Row
  • Renegade Row (30/20)
  • AHAP Farmers Carry (Down & Back)

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Couch Stretch
  • Pigeon Pose
  • Cobra
  • Childs Pose