"Happy Monday"
Warm Up (Down & Back):
- Knee Pull
- Hip Pull
- Quad Pull w/ Forward Lean
- Reverse Walking RDL
- High Knees
- Butt Kicks
- Kick Outs
- Lateral Shuffle
Then...
- Foam Roll (T-Spine)
- Shoulder Mobility
Daily
Strength (10 Min):
- 2 Strict Press + 4 Push Press
* Work up to the heaviest set possible in 10 min *
Then...
3 x 10:
- Heavy Ball Slams (AHAP)
Met-Con (15 Min Time Cap):
- 21 DB Thrusters
- 21 Hand Release Push Ups
- 400m Run
- 18 DB Thrusters
- 18 Hand Release Push Ups
- 400m Run
- 15 DB Thrusters
- 15 Hand Release Push Ups
* Choose a challenging weight, but light enough to finish in the time cap *
Cash Out (With A Running Clock):
- Pillar Plank (30 sec)
- Hollow Body Hold (30 sec)
- Superman Hold (30 sec)
- Push Up Plank (30 sec)
- Paleo Chair (30 sec)
Mobility (NFT):
- Banded Shoulder Distraction
- Internal Shoulder Rotation
- Bilateral Shoulder Flexion
- Smash Shoulders w/ Ball
- Ankles/Calves/Shins
- Chest Opener
- Couch Stretch
- Banded Hip Distraction
- Pigeon Pose
- Foam Roll
Express
Warm Up (2 Rounds):
- 50 Jump Rope
- 25 Rope Slams
- 12 Glute Bridges
- 6 Ring Row
Met-Con (EMOM For 20 Min):
- 7-10 Burpees
- 15 Jackknives/V-Ups/Sit Ups
- 10 SDLHP (75/55)
- 20 Walking Lunges
- Bird Dogs (45 sec)
Mobility (NFT):
- Banded Shoulder Distraction
- Internal Shoulder Rotation
- Bilateral Shoulder Flexion
- Smash Shoulders w/ Ball
- Ankles/Calves/Shins
- Chest Opener
- Couch Stretch
- Banded Hip Distraction
- Pigeon Pose
- Foam Roll