"Kick It Like It's 1986"

Daily Programming

Warm Up (Complete):

Down & Back:

• High Knees
• Butt Kicks
• Kick Outs
• Floor Sweeps
• Lunge w/ Twist
• Spiderman Crawl w/ Elbow Drop
• Lateral Shuffle

3 Min Cardio (Your Choice):

• Run/Row/Bike/Speed Skaters/Rope Slams

2 x 10 (NFT):

• Banded Rows

Strength (4 Rounds):

• 7-10 Barbell Bent Over Row
• 15 Reverse DB Fly
  * Superset moves *

Met-Con EMOM For 20 MIn):

• 15 Wall Balls (20/14)
• 25 KB Swings (53/35)
• 200m Run
• 15 Med Ball Sit Ups (20/14)
• Rest

Cash Out (5 Rounds):

• 10 KB Russian Twist (10/10)
• 10 Med Ball Throws
• 10 Glute Bridges

Mobility (NFT):

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

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Express

Warm Up (Complete):

Down & Back:

• High Knees
• Butt Kicks
• Kick Outs
• Floor Sweeps
• Lunge w/ Twist
• Spiderman Crawl w/ Elbow Drop
• Lateral Shuffle

3 Min Cardio (Your Choice):

• Run/Row/Bike/Speed Skaters/Rope Slams

Met-Con EMOM For 20 MIn):

• 15 Wall Balls (20/14)
• 25 KB Swings (53/35)
• 200m Run
• 15 Med Ball Sit Ups (20/14)
• Rest

Mobility (NFT):

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