"Shameless"
Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Arm Circles
- Walking Lunges
- Lateral Shuffle
3 x 10:
- Med Ball Floor Press
- Banded Row
* Throw ball as high as you can while still catching it *
Performance
Strength (10RM):
- Bench Press
* Find your heaviest set of 10 *
Met-Con (21-18-15-12-9-6-3):
- Pull Ups/Lat Pull Downs/Ring Row
After Every set of Pulls Do The Following....
- 10 Bench Press @ 80% of 10RM
- 100ft Farmers Carry (AHAP)
Fitness
Strength (10-10-10-10-10):
- Single Arm DB Bench Press (10/10)
* Adjust weight between sets as needed *
Met-Con (4 Rounds):
- 16 Slam Ball Thrusters (30/20)
- 12 K2E/Tuck Ups
- 8 Ring Row
- 50m Farmers Carry (AHAP)
Mobility (NFT):
- Smash Shoulders w/Ball
- Chest Opener
- Banded Shoulder Distractions
- Twisted Cross
- Forward Fold
- Frog Pose
- Eagle Arms
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Arm Circles
- Walking Lunges
- Lateral Shuffle
Met-Con (4 Rounds):
- 16 Slam Ball Thrusters (30/20)
- 12 K2E/Tuck Ups
- 8 Ring Row
- 50m Farmers Carry (AHAP)
Mobility (NFT):
- Smash Shoulders w/Ball
- Chest Opener
- Banded Shoulder Distractions
- Twisted Cross
- Forward Fold
- Frog Pose
- Eagle Arms
- Cobra
- Childs Pose
- Foam Roll