"A Sad Song"
Daily Programming
Warm Up (Complete):
- 400m Run
* Plank however long it took to run *
* Jump Rope however long it took to run *
1 Round (NFT):
- PVC Pass Thrus (1 min)
- PVC Press (1 min)
- 20 Med Ball Floor Press
Performance
Strength (3RM):
- Bench Press
* Take 10-15 min working up to a heavy 3 *
Met-Con (4 Rounds Each Set):
- Max Calories (1 min on/15 sec off)
* Repeat 4 times before switching *
Rest 1 Min Then...
- 10 DB Push Press + Max Rep DB Walking Lunges
* Go heavy with the DBs *
* Start with Push Press every round *
* Repeat 4 times before switching *
Rest 1 Min Then...
- 30 Sec Plank + Max Rep Med Ball Russian Twist (20/14)
* Start with Plank every round *
* Score = Calories + Lunges + Russian Twist *
Fitness
Strength (10-10-10-10-10):
- DB Floor Press
* Work up as heavy as you can *
Met-Con (4 Rounds Each Set):
- Max Calories (1 min on/15 sec off)
* Repeat 4 times before switching *
Rest 1 Min Then...
- 10 DB Push Press + Max Rep DB Walking Lunges
* Go heavy with the DBs *
* Start with Push Press every round *
* Repeat 4 times before switching *
Rest 1 Min Then...
- 30 Sec Plank + Max Rep Med Ball Russian Twist (20/14)
* Start with Plank every round *
* Score = Calories + Lunges + Russian Twist *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Chest Opener
- Twisted Cross
- Capsule Stretch
- Pigeon Pose
- Seated Front Fold
- Triangle
- Frog Pose
- Saddle
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
- 400m Run
* Plank however long it took to run *
* Jump Rope however long it took to run *
Met-Con (4 Rounds Each Set):
- Max Calories (1 min on/15 sec off)
* Repeat 4 times before switching *
Rest 1 Min Then...
- 10 DB Push Press + Max Rep DB Walking Lunges
* Go heavy with the DBs *
* Start with Push Press every round *
* Repeat 4 times before switching *
Rest 1 Min Then...
- 30 Sec Plank + Max Rep Med Ball Russian Twist (20/14)
* Start with Plank every round *
* Score = Calories + Lunges + Russian Twist *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Chest Opener
- Twisted Cross
- Capsule Stretch
- Pigeon Pose
- Seated Front Fold
- Triangle
- Frog Pose
- Saddle
- Cobra
- Childs Pose
- Foam Roll