"Just Remember This"
Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Floor Sweeps
- Lunge w/ Twist
- Spiderman Crawl w/ Elbow Drop
- Lateral Shuffle
3 Rounds (NFT):
- Single Leg RDL (5/5)
- 7 DB Good Morning
- 10 Band Pull Aparts
* Superset moves *
* Rest as needed between rounds *
Performance
Met-Con (2 Rounds):
5 Min Time Cap:
- 30 Unbroken Wall Balls (20/14)(10'/9')
- 30 Unbroken KB Swings (53/35)
- Max Cal Assault Bike
* Bike remainder of 5 min *
Rest 4 Min Then...
5 Min Time Cap:
- 20 Burpees
- 20 Unbroken DB Hang Power Clean (30/20)
- Max Cal Row
* Row remainder of 5 min *
* Rest 4 min & go back to beginning *
* Score = Cals *
Fitness
Met-Con (2 Rounds):
5 Min Time Cap:
- 30 Wall Balls (20/14)(10'/9')
- 30 KB Swings (53/35)
- Max Cal Assault Bike
* Bike remainder of 5 min *
Rest 4 Min Then...
5 Min Time Cap:
- 20 Burpees
- 20 DB Hang Power Clean (30/20)
- Max Cal Row
* Row remainder of 5 min *
* Rest 4 min & go back to beginning *
* Score = Cals *
Mobility (NFT):
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Couch Stretch
- Front Fold
- Triangle
- Saddle Pose
- Frog Pose
- Childs Pose
- Cobra
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Floor Sweeps
- Lunge w/ Twist
- Spiderman Crawl w/ Elbow Drop
- Lateral Shuffle
Met-Con (2 Rounds):
5 Min Time Cap:
- 30 Wall Balls (20/14)(10'/9')
- 30 KB Swings (53/35)
- Max Cal Assault Bike
* Bike remainder of 5 min *
Rest 4 Min Then...
5 Min Time Cap:
- 20 Burpees
- 20 DB Hang Power Clean (30/20)
- Max Cal Row
* Row remainder of 5 min *
* Rest 4 min & go back to beginning *
* Score = Cals *
Mobility (NFT):
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Couch Stretch
- Front Fold
- Triangle
- Saddle Pose
- Frog Pose
- Childs Pose
- Cobra
- Foam Roll