"My One And Only"
Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- High Kicks
- Spiderman Crawl w/ Elbow Drop
- Inch Worm
- Later Shuffle
Foam Roll (As Needed)
3 Rounds (NFT):
- 5 DB Good Mornings
- 10 Single Arm DB Row (10/10)
- Plank Hold on Rings (20 sec)
Skill (5-10 Min):
- Work up to your weight on Deadlift
Performance
Met-Con (21-15-9):
- Deadlift (185/135/95/55)
- Calorie (Bike OR Rower)
- Wall Balls (20/14)(10'/9')
Fitness
Met-Con (21-15-9):
- KB Deadlift
- Calorie (Bike OR Rower)
- Wall Ball (14/10)(9'/8')
Cash Out (EMOM For 3 Min):
- 15 Sit Ups
- 20 Russian Twists
* Every side counts on twist *
Mobility (NFT):
- Front Fold
- Triangle
- Downward Dog
- Frog Pose
- Pigeon Pose
- Banded Shoulder Distractions
- Couch Stretch
- Twisted Cross
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- High Kicks
- Spiderman Crawl w/ Elbow Drop
- Inch Worm
- Later Shuffle
Foam Roll (As Needed)
Met-Con (21-15-9):
- KB Deadlift
- Calorie (Bike OR Rower)
- Wall Ball (14/10)(9'/8')
Cash Out (EMOM For 3 Min):
- 15 Sit Ups
- 20 Russian Twists
* Every side counts on twist *
Mobility (NFT):
- Front Fold
- Triangle
- Downward Dog
- Frog Pose
- Pigeon Pose
- Banded Shoulder Distractions
- Couch Stretch
- Twisted Cross
- Cobra
- Childs Pose
- Foam Roll