"Such A Fine Sight To See"
Daily Programming
Warm Up (3 Rounds):
30 sec Each:
- Row
- Assault Bike
- Jump Rope
- Band Pull Aparts
- DB Front Raise
Performance
Strength (3 Rounds):
- 8 DB Bench Press
- 10 Ring Row
- 12 Med Ball Curls
- 15 Landmine Twist
* Go AHAP on all moves *
* Superset all moves *
* Rest as needed between sets *
Met-Con (EMOM For 20 Min):
- 200m Run
- 20 Sit Ups
- 20 Lateral Box Overs
- 5 Atomic Burpees
- Farmers Carry (40 sec)
Fitness
Strength (3 Rounds):
- 8 DB Bench Press
- 10 Ring Row
- 12 Med Ball Curls
- 15 Landmine Twist
* Go AHAP on all moves *
* Superset all moves *
* Rest as needed between sets *
Met-Con (5 Rounds):
- 200m Run
- 20 Sit Ups
- 20 Lateral Box Overs
- 5 Atomic Burpees
- Farmers Carry (40 sec)
Cash Out (4 Rounds):
- 5 Hollow Rocks
- 5 Tuck Ups
- 5 V Ups
- Hollow Body Hold (10 sec)
* Rest as needed *
Mobility (NFT):
- Smash Hips & Shoulders w/ Ball
- Banded Hip & Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Dragon Pose
- Frog Pose
- Downward Dog
- Front Fold
- Twisted Cross
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (3 Rounds):
30 sec Each:
- Row
- Assault Bike
- Jump Rope
- Band Pull Aparts
- DB Front Raise
Met-Con (5 Rounds):
- 200m Run
- 20 Sit Ups
- 20 Lateral Box Overs
- 5 Atomic Burpees
- Farmers Carry (40 sec)
Mobility (NFT):
- Smash Hips & Shoulders w/ Ball
- Banded Hip & Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Dragon Pose
- Frog Pose
- Downward Dog
- Front Fold
- Twisted Cross
- Cobra
- Childs Pose
- Foam Roll