"All Night Long"

Written By Mitch Bowers

Daily Programming

Warm Up (Complete):

Down & Back:

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

3 Min Cardio (Your Choice):

  • Rope Slam/Jumping Jacks/Speed Skater/Run/Row

2 x 20 (NFT):

  • Pass Thru w/ PVC
  • Press w/ PVC
  • Band Pull Aparts

Performance

Strength (5 x 3):

  • Bench Press
    * Work up to last weeks set of 3, do max reps *

Then...

3 x 10 (NFT):

  • Seated Lateral Shoulder Raise
  • Single Arm Ring Row

Met-Con (Complete):

4 Min (30 sec on/30 sec off):

  • Max Calorie Row/Bike
  • Rest 2 Min

4 Min (30 sec on/30 sec off):

  • Max Wall Balls (20/14)
  • Rest 2 Min

4 Min (30 sec on/30 sec off):

  • Plank
  • Flutter Kicks
    * Plank 30 sec/Flutter Kicks 30 sec *
    * Score = Calories & Wall Balls *

Fitness

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

DB Floor Press w/ Feet Elevated
* Keep abs engaged for the whole set *

Then...

3 x 10 (NFT):

  • Seated Lateral Shoulder Raise
  • Single Arm Ring Row

Met-Con (Complete):

4 Min (30 sec on/30 sec off):

  • Max Calorie Row/Bike
  • Rest 2 Min

4 Min (30 sec on/30 sec off):

  • Max Wall Balls (14/10)
  • Rest 2 Min

4 Min (30 sec on/30 sec off):

  • Plank
  • Flutter Kicks
    * Plank 30 sec/Flutter Kicks 30 sec *
    * Score = Calories & Wall Balls *

Extra Credit (3 x 10):

  • Banded A-T-Y-T-A
  • Isometric Hold DB Curls
  • DB Triceps Kickback

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Chest Opener
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Internal Shoulder Rotation
  • Puppy Dog
  • Pigeon Pose
  • Couch Stretch
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

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

3 Min Cardio (Your Choice):

  • Rope Slam/Jumping Jacks/Speed Skater/Run/Row

Met-Con (Complete):

4 Min (30 sec on/30 sec off):

  • Max Calorie Row/Bike
  • Rest 2 Min

4 Min (30 sec on/30 sec off):

  • Max Wall Balls (14/10)
  • Rest 2 Min

4 Min (30 sec on/30 sec off):

  • Plank
  • Flutter Kicks
    * Plank 30 sec/Flutter Kicks 30 sec *
    * Score = Calories & Wall Balls *

Extra Credit (3 x 10):

  • Banded A-T-Y-T-A
  • Isometric Hold DB Curls
  • DB Triceps Kickback

Mobility (NFT):

  • Smash Shoulders w/Ball
  • Chest Opener
  • Banded Shoulder Distractions
  • Capsule Stretch
  • Internal Shoulder Rotation
  • Puppy Dog
  • Pigeon Pose
  • Couch Stretch
  • Foam Roll
Mitch Bowers
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