"Good To Be Bad"

Daily Programming

Warm Up (Complete):

Down & Back:

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

3 Rounds (NFT):

• 5 DB Good Mornings
• 10 Band Pull Aparts
• 20 Jumping Jacks

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Performance

Strength (Find 3RM):

• Deadlift
  * Take 10 min to find a heavy 3 *

EMOM For 5 Min:

• 3 Deadlift @ 75% of 3RM

Met-Con (EMOM For 20 Min):

• 200m Run/Row
• 15 Wall Balls (20/14)(10'/9')
• Prowler Push (Down)
• Weighted Plank (50 sec)
• Rest

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Fitness

Strength (EMOM For 10 Min):

• 7 KB Deadlift
  * AHAP *

Met-Con (EMOM For 20 Min):

• 200m Run/Row
• 15 Wall Balls (14/10)(10'/9')
• 20 Rope Slams
• Weighted Plank (50 sec)
• Rest

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Cash Out (3 Rounds):

10 Reps Each:

• Russian Twist w/Plate (45/25)
• V-Ups
• Hollow Rocks
• Windshield Wipers

Mobility (NFT):

• Smash Hips & Shoulders w/ Ball
• Banded Shoulder & Hip Distractions
• Couch Stretch
• Pigeon Pose
• Frog Pose
• Butterfly
• Front Fold
• Downward Dog
• Twisted Cross
• Foam Roll

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Express

Warm Up (Complete):

Down & Back:

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

Met-Con (EMOM For 20 Min):

• 200m Run/Row
• 15 Wall Balls (14/10)(10'/9')
• 20 Rope Slams
• Weighted Plank (50 sec)
• Rest

Cash Out (3 Rounds):

10 Reps Each:

• Russian Twist w/Plate (45/25)
• V-Ups
• Hollow Rocks
• Windshield Wipers

Mobility (NFT):

• Smash Hips & Shoulders w/ Ball
• Banded Shoulder & Hip Distractions
• Couch Stretch
• Pigeon Pose
• Frog Pose
• Butterfly
• Front Fold
• Downward Dog
• Twisted Cross
• Foam Roll