"Relax Said The Night Man"
Daily Programming
Warm Up (3 Rounds):
20 sec Each Move:
- Step Ups
- Air Squats
- Standing K2E
- Push Up Plank
- Push Ups
- Superman
Strength (3 Rounds):
- 5 Supinated Grip Bent Over Row
- 10 Hanging Med Ball Raise
- 10 Single Arm Ring Row (5/5)
* Scale Med Ball Raises to Knee Raises *
* Sale S.A. Ring Row to regular Ring Row *
Met-Con (Death By):
Unbroken Wall Balls
- 5, 10, 15, 29, 25, 30....etc
- Calorie Row (10/7) Between Each Round
* Rest as needed between rounds *
* 30 Min Time Cap *
* Any break in the Wall Balls and the workout is done *
* Score = Highest Round of Wall Balls *
Cash Out (Russian Death)
Mobility (NFT):
- Couch Stretch
- Pigeon Pose
- Banded Hip Distractions
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Saddle Pose
- Frog Pose
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (3 Rounds):
20 sec Each Move:
- Step Ups
- Air Squats
- Standing K2E
- Push Up Plank
- Push Ups
- Superman
Met-Con (Death By):
Unbroken Wall Balls
- 5, 10, 15, 29, 25, 30....etc
- Calorie Row (10/7) Between Each Round
* Rest as needed between rounds *
* 30 Min Time Cap *
* Any break in the Wall Balls and the workout is done *
* Score = Highest Round of Wall Balls *
Mobility (NFT):
- Couch Stretch
- Pigeon Pose
- Banded Hip Distractions
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Saddle Pose
- Frog Pose
- Cobra
- Childs Pose
- Foam Roll