"Keep Moving Up"

Apr 12

Written By Mitch Bowers

Daily Programming

Warm Up (30 sec Each Move):

Knee Pull
Hip Pull
Quad Pull
High Knees
Butt Kicks
Arm Circles

Then...

Banded Lateral Walk (20/20)
Monster Walk (20/20)
Lateral Leg Raise (10/10
Paleo Chair (30 sec)

Performance

Strength (4 x 3):

Front Squat
* 80% of last week's 3RM *

Met-Con (5 Rounds):

Calorie Assault Bike (10/7)
10 DB Front Squat
10 Ring Row

Fitness

Strength (4 x 10):

DB Front Squat
* Use the weight you used last week *

Met-Con (5 Rounds):

Calorie Row (10/7)
10 DB Front Squat
10 Chainsaw (10/10)

Cash Out (3 Rounds):

10 KB Oblique Side Bends (10/10)
10 Leg Climbs (R)
10 Leg Climbs (L)
1 Rounds of Levels
* Levels = Flutter, 10, 45, 90, 45, 10, Flutter *

Mobility (NFT):

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

Express

Warm Up (30 sec Each Move):

Knee Pull
Hip Pull
Quad Pull
High Knees
Butt Kicks
Arm Circles

Met-Con (5 Rounds):

Calorie Assault Bike (10/7)
10 DB Front Squat
10 Ring Row

Cash Out (3 Rounds):

10 KB Oblique Side Bends (10/10)
10 Leg Climbs (R)
10 Leg Climbs (L)
1 Rounds of Levels
* Levels = Flutter, 10, 45, 90, 45, 10, Flutter *

Mobility (NFT):

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

Mitch Bowers

"The Magnificent 7"

"Spend Your Time On Strength"