"Express On The Side"

Daily Workout

Warm Up (Complete):

  • 400m Row OR Run
  • Jump Rope (1 min)
  • Pillar Plank (1 min)
  • 200m Row OR Run
  • Jump Rope (30 sec)
  • Pillar Plank (30 sec)

Then...

  • 25 Band Pull Aparts
  • Foam Roll (T-Spine, Lumbar Spine)

Strength (5 Rounds NFT):

  • 10 Bench Press (50-60% of 1RM)
  • 10 Renegade Row (5/5)
  • Prowler Push (Down & Back)
    * Unbroken reps on Bench Press *
    * No Push Up on Renegade Rows *
    * Rest 1 min between rounds *

Cash Out (Complete):

  • 100 Scissor Kicks

Crunch Express

  • Warm Up is same as Daily

Met-Con (5 Rounds):

  • 10 DB Floor Press
  • 10 Renegade Rows (5/5)
  • Prowler Push (Down & Back)

Cash Out (1-10):

  • Sit Up
  • Russian Twist

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Chest Opener
  • Ankles/Calves/Shins
  • Couch Stretch
  • Pigeon Pose
  • Butterfly
  • Foam Roll