Daily Programming
Warm Up (Complete):
3 Rounds (NFT):
- 5 PVC Press
- 5 PVC Pass Thrus
- 5 PVC Trunk Twists
- 10 Med Ball Floor Press
- 10 Med Ball Sit Ups
- 10 Med Ball Push Ups
Performance
Strength (5 x 5):
- DB Bench Press
- Chin Ups
* Superset moves *
* Go as heavy as possible *
Met-Con (15 Min Ladder):
5-10-15-20-25...
- Calorie Row
- Push Press (95/65)
- Knee Raise
Fitness
Strength (5 x 5):
- DB Bench Press
- Heavy Lat Pull Downs
* Superset moves *
* Go as heavy as possible *
Met-Con (15 Min Ladder):
5-10-15-20-25...
- Calorie Row
- DB Push Press (30/20)
- In N Out
Cash Out (20 Reps):
Mobility (NFT):
- Smash Shoulders w/ Ball
- Chest Opener
- Twisted Cross
- Cobra
- Childs Pose
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Foam Roll
Express
Warm Up (Complete):
3 Rounds (NFT):
- 5 PVC Press
- 5 PVC Pass Thrus
- 5 PVC Trunk Twists
Met-Con (15 Min Ladder):
5-10-15-20-25...
- Calorie Row
- DB Push Press (30/20)
- In N Out
Cash Out (20 Reps):
Mobility (NFT):
- Smash Shoulders w/ Ball
- Chest Opener
- Twisted Cross
- Cobra
- Childs Pose
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Foam Roll