"Real Rock Radio"

Daily Programming

Warm Up (Down & Back):

• High Knees
• Butt Kicks
• Kick Outs
• High Kicks
• Floor Sweeps
• Lunge w/ Twist
• Spiderman Crawl w/ Elbow Drop
• Arm Circles
• Lateral Shuffle

---

Performance

Strength (3 x 3):

• Strict Press
• Push Press
  * Add weight each set *
  * Do all sets of strict press first *
  * 3 sets of each move *

Met-Con (Complete):

EMOM For 5 Min:

• Calorie Assault Bike (15/8)

EMOM For 5 Min:

• 20 Ball Slams (30/20)

EMOM For 5 Min:

• 10 Box Jumps (24"/20")

---

Fitness

Met-Con (EMOM For 25 Min):

• 1)  20 Bench Dips
• 2)  Meter Row (200/150)
• 3)  Seal Walk (20m) OR 10 Slider Pike Ups
• 4)  18 Russian KB Swings w/ Lateral Step
• 5)  Calorie Assault Bike (15/10)

---

Mobility (NFT):

• Smash Shoulders & Hips / Ball
• Banded Shoulder & Hips Distractions
• Couch Stretch
• Pigeon Pose
• Internal Shoulder Rotation
• Front Fold
• Downward Dog
• Foam Roll

---

Express

Warm Up (Down & Back):

• High Knees
• Butt Kicks
• Kick Outs
• High Kicks
• Floor Sweeps
• Lunge w/ Twist
• Spiderman Crawl w/ Elbow Drop
• Arm Circles
• Lateral Shuffle

Met-Con (EMOM For 25 Min):

• 1)  20 Bench Dips
• 2)  Meter Row (200/150)
• 3)  Seal Walk (20m) OR 10 Slider Pike Ups
• 4)  18 Russian KB Swings w/ Lateral Step
• 5)  Calorie Assault Bike (15/10)

Mobility (NFT):

• Smash Shoulders & Hips / Ball
• Banded Shoulder & Hips Distractions
• Couch Stretch
• Pigeon Pose
• Internal Shoulder Rotation
• Front Fold
• Downward Dog
• Foam Roll