"The Cardio"

A big congratulations to Jennifer Wilschetz on finishing her first HALF MARATHON!  We are so proud of you!!!

Daily Programming

Warm up (2 Rounds):

• 200m Jog
• 20 Single Arm Rope Slams (20/20)
• 20 PVC Pass Thrus
• 20 Band Pull Aparts

Strength (4 Rounds):

• 10 Single Arm DB Press (5/5)
• 2 Pull Ups + L-Hang (20 sec)
  * Score is heaviest press *
  * Work up in weight over the sets *
  * Go from pull ups, right into hang *

Met-Con (5 Min Each):

• Row (40 on/20 off)
• Bike (15 hard/45 easy)
• Run (800m)
  * 1 min transition between stations *

Cash Out (3 Rounds):

• 10 Hollow Rocks
• 10 V-Ups
• 10 Tuck Ups
• Hollow Body Hold (20 sec)

Mobility (NFT):

• Smash Shoulders w/Ball
• Banded Shoulder Distractions
• Twisted Cross
• Ankles/Calves/Shins
• Frog Pose
• Pigeon Pose
• Cobra
• Childs Pose
• Foam Roll

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Express

Warm up (Complete):

• 200m Jog
• 20 Single Arm Rope Slams (20/20)
• 20 PVC Pass Thrus
• 20 Band Pull Aparts

Met-Con (5 Min Each):

• Row (40 on/20 off)
• Bike (15 hard/45 easy)
• Run (800m)
  * 1 min transition between stations *

Cash Out (3 Rounds):

• 10 Hollow Rocks
• 10 V-Ups
• 10 Tuck Ups
• Hollow Body Hold (20 sec)

Mobility (NFT):

• Smash Shoulders w/Ball
• Banded Shoulder Distractions
• Twisted Cross
• Ankles/Calves/Shins
• Frog Pose
• Pigeon Pose
• Cobra
• Childs Pose
• Foam Roll