"Shooter's Choice"

Daily Programming

Warm Up (EMOM For 12 Min):

40 sec of work/20 sec of rest:

• Jump Rope
• Plank Shoulder Tap
• Knee Pull/Hip Pull/Quad Pull/RDL

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Performance

Strength (5,5,3,3,1,1):

• Bench Press
  * Add weight each set *
  * Go for max reps on the last set *

Met-Con (21-15-9):

• DB Bench Press
• DB Front Rack Lunge
• K2E
  * 400m Between rounds *
  * Choose between Bike, Row, or Run *

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Fitness

Strength (5 x 5):

• Floor Press
  * Find a heavy weight and stay there *

Met-Con (21-15-9):

• DB Floor Press
• Walking Lunges
• In N Outs
  * 400m between rounds *
  * Choose Row, Bike, or Run *

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Cash Out (3 x 10):

• Barbell Curls w/Chains

Mobility (NFT):

• Smash Shoulders w/Ball
• Banded Shoulder Distractions
• Chest Opener
• Capsule Stretch
• Couch Stretch
• Pigeon Pose
• Cobra
• Childs Pose
• Foam Roll