"Post Labor Day"

Daily Programming

Warm Up (Complete):

3 Min Total (Pick What You Want):

  • Row
  • Jump Rope
  • Bike
  • Run

3 Rounds (20 sec Each):

  • Inch Worm
  • Plank Shoulder Taps
  • Good Morning
  • Walking Lunges

Performance

Strength (3-3-3-3-3):

  • Push Press
    * Working up to a heavy 3 *

Met-Con (EMOM For 15 Min):

  • Min 1:  Calorie Row (15/10)
  • Min 2:  10-15 Shoulder 2 Overhead (95/55)
  • Min 3:  Plank Hold

Fitness

Strength (5 x 8):

  • DB Strict Press
    * Work on a good overhead position *
    * Same weight for all sets *

Met-Con (EMOM For 15 Min):

  • Min 1:  Calorie Row (15/10)
  • Min 2:  10-15 DB Shoulder 2 Overhead (30/20)
  • Min 3:  Plank Hold

Cash Out (2 Rounds):

  • 20 Exercise Ball V-Ups
  • 20 KB Oblique Bends (10/10)

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Cobra
  • Childs Pose
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Lateral Hip Opener
  • Foam Roll

Express

Warm Up (Complete):

3 Min Total (Pick What You Want):

  • Row
  • Jump Rope
  • Bike
  • Run

3 Rounds (20 sec Each):

  • Inch Worm
  • Plank Shoulder Taps
  • Good Morning
  • Walking Lunges

Met-Con (EMOM For 15 Min):

  • Min 1:  Calorie Row (15/10)
  • Min 2:  10-15 DB Shoulder 2 Overhead (30/20)
  • Min 3:  Plank Hold

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Capsule Stretch
  • Cobra
  • Childs Pose
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Lateral Hip Opener
  • Foam Roll