"The Rain Will Kill Us All"
Daily Programming
Warm Up (Complete):
3 Min Cardio (Your Choice):
- Run/Row/Bike/Jump Rope/Plank Shoulder Tap
2 Rounds (15 Reps Each):
- Banded Good Morning
- Band Pull Aparts
- Hip Swings
Performance
Strength (10-8-6-4-2):
- Deadlift
- Barbell Curl
* Work up to 1.5x BW OR Heavy 10 *
* Superset moves *
Met-Con (Complete):
3 Rounds (3 Min On/1 Min Off):
- 30 Jump Rope
- 10 Single Arm DB Bent Over Row (5/5)
- 5 DB Thruster
* Start back where you left off *
3 Rounds (3 Min on/1 Min off):
- 30 sec Single Arm Plank (15 sec/15 sec)
- 10 Rope Slam
- 5 Ball Slam
* Start back where you left off *
* Score = Total Rounds *
Fitness
Strength (10-8-6-4-2):
- KB Deadlift
- Barbell Curl
* Work up to 1.5x BW OR Heavy 10 *
* Superset moves *
Met-Con (Complete):
3 Rounds (3 Min On/1 Min Off):
- 30 Jump Rope
- 10 Ring Row
- 5 DB Thruster
* Start back where you left off *
3 Rounds (3 Min on/1 Min off):
- 30 sec Plank
- 10 Rope Slam
- 5 Ball Slam
* Start back where you left off *
* Score = Total Rounds *
Skill Finisher (2 Rounds):
Mobility (NFT):
- Front Fold
- Triangle
- Butterfly
- Frog Pose
- Saddle Pose
- Eagle Arms
- Cobra
- Childs Pose
- Pigeon Pose
- Foam Roll
Express
Warm Up (Complete):
3 Min Cardio (Your Choice):
- Run/Row/Bike/Jump Rope/Plank Shoulder Tap
2 Rounds (15 Reps Each):
- Banded Good Morning
- Band Pull Aparts
- Hip Swings
Met-Con (Complete):
3 Rounds (3 Min On/1 Min Off):
- 30 Jump Rope
- 10 Ring Row
- 5 DB Thruster
* Start back where you left off *
3 Rounds (3 Min on/1 Min off):
- 30 sec Plank
- 10 Rope Slam
- 5 Ball Slam
* Start back where you left off *
* Score = Total Rounds *
Skill Finisher (2 Rounds):
Mobility (NFT):
- Front Fold
- Triangle
- Butterfly
- Frog Pose
- Saddle Pose
- Eagle Arms
- Cobra
- Childs Pose
- Pigeon Pose
- Foam Roll