"Spend Your Time On Strength"

Daily Programming

Warm Up (Complete):

• 400m Run
• 50 Jump Rope
• 25 Lateral Box Overs
• 12 Bench Dips
• 6 Burpees

---

Performance

Strength/Met-Con (21-15-9):

• Body Weight Bench Press
• Chin Up
• Med Ball Sit Up (20/14)
• Assault Bike (Calories)

---

Fitness

Strength/Met-Con (21-15-9):

• Bench Press
• Supine Grip Ring Row
• Med Ball Sit Up (14/10)
• Row (Calories)

---

Cash Out (3 x 10):

• Triceps Pull Down
• Barbell Curls
• Hollow Rocks

Mobility (NFT):

• Chest Opener
• Banded Shoulder Distractions
• Puppy Dog
• Cobra
• Childs Pose
• Dragon Pose
• Lizard Pose
• Pigeon Pose
• Foam Roll

---

Express

Warm Up (Complete):

• 400m Run
• 50 Jump Rope
• 25 Lateral Box Overs
• 12 Bench Dips
• 6 Burpees

Met-Con (8 Rounds):

• 8 Ring Row
• 8 KB Swings
• 8 Goblet Squats
• 8 Russian Twist

Cash Out (30 sec Each):

Sit Up
Pillar Plank
Flutter Kicks
Side Plank (R)
Glute Bridge
Side Plank (L)

Mobility (NFT):

• Chest Opener
• Banded Shoulder Distractions
• Puppy Dog
• Cobra
• Childs Pose
• Dragon Pose
• Lizard Pose
• Pigeon Pose
• Foam Roll