"Rains Down In Africa"

Daily Programming

Warm Up (Complete):

(45 sec on/15 sec off):

• Row
• Assault Bike
• Jump Rope
• Sit Ups
• Flutter Kicks

1 Round (NFT):

• Spiderman Complex
• Dead Bug (1 Min)
• Banded Lateral Walk (15/15)
• Monster Walk (15/15)

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Performance

Strength (3-3-3-3-Max):

• Box Squat
  * Stay tight when you hit the box *
  * Explode off the box *

Met-Con (Complete):

5 Min To Complete:

• 200m Run
• 20 Air Squats
• 20 Step Ups (20"/16")
• 20 KB Swings (53/35)
• 5 Push Push Ups

4 Min To Complete:

• 200m Run
• 20 Air Suats
• 20 KB Swings
• 5 Burpee Push Up

3 Min To Complete:

• 200m Run
• 20 KB Swings
• 5 Burpee Push Up

2 Min To Complete:

• 200m Run
• 5 Burpee Push Up

1 Min To Complete:

• 5 Burpee Push Up
  * Rest remainder of time in each round *

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Fitness

Strength (8-8-8-8-8):

• DB Front Box Squat
  * 1 sec pause on box *
  * Stay tight on box (Don't sit down) *
  * Explode off box *

Met-Con (Complete):

5 Min To Complete:

• 200m Run
• 20 Air Squats
• 20 Step Ups (16"/12")
• 20 KB Swings (35/25)
• 5 Push Push Ups

4 Min To Complete:

• 200m Run
• 20 Air Suats
• 20 KB Swings
• 5 Burpee Push Up

3 Min To Complete:

• 200m Run
• 20 KB Swings
• 5 Burpee Push Up

2 Min To Complete:

• 200m Run
• 5 Burpee Push Up

1 Min To Complete:

• 5 Burpee Push Up
  * Rest remainder of time in each round *

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Cash Out (1-10):

• Sit Up
• Russian Twist
  * Over & Back is 1 *

Mobility (NFT):

• Smash Hips w/ Ball
• Banded Hip Distractions
• Pigeon Pose
• Couch Stretch
• Banded Shoulder Distractions
• Twisted Cross
• Eagle Arms
• Ankles/Calves/Shins
• Seated Front Fold
• Straddle
• Chest Opener
• Foam Roll

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Express

EMOM For 5 Min

(45 sec on/15 sec off):

• Row
• Assault Bike
• Jump Rope
• Sit Ups
• Flutter Kicks

Met-Con (Complete):

5 Min To Complete:

• 200m Run
• 20 Air Squats
• 20 Step Ups (16"/12")
• 20 KB Swings (35/25)
• 5 Push Push Ups

4 Min To Complete:

• 200m Run
• 20 Air Suats
• 20 KB Swings
• 5 Burpee Push Up

3 Min To Complete:

• 200m Run
• 20 KB Swings
• 5 Burpee Push Up

2 Min To Complete:

• 200m Run
• 5 Burpee Push Up

1 Min To Complete:

• 5 Burpee Push Up
  * Rest remainder of time in each round *

Cash Out (1-10):

• Sit Up
• Russian Twist
  * Over & Back is 1 *

Mobility (NFT):

• Smash Hips w/ Ball
• Banded Hip Distractions
• Pigeon Pose
• Couch Stretch
• Banded Shoulder Distractions
• Twisted Cross
• Eagle Arms
• Ankles/Calves/Shins
• Seated Front Fold
• Straddle
• Chest Opener
• Foam Roll