"The Magnificent 7"

Daily Programming

Warm Up (Complete):

• Foam Roll (7 Min)

Then...

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Then...

30 Sec Each:

• High Knees
• Butt Kicks
• Lateral Shuffle
• Paleo Chair

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Performance

Met-Con (7 Rounds):

• 7 Hang Clean (75/55)
• 7 Sit Ups
• 7 Push Press (75/55)
• 7 Push Ups
• 7 Deadlift (75/55)
• 7 Superman
• 7 Bar Hops
  * One Way Prowler Push between rounds *

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Fitness

Met-Con (7 Rounds):

• 7 KB High Pull (35/25)
• 7 Sit Ups
• 7 KB Push Press (35/25)
• 7 Push Ups
• 7 KB Deadlift (35/25)
• 7 Superman
• 7 Lateral Box Overs
  * One Way Prowler Push between rounds *

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Mobility (NFT):

• Bilateral Shoulder Flexion
• Puppy Dog
• Capsule Stretch
• Banded Shoulder Distractions
• Front Fold
• Triangle
• Frog Pose
• Cobra
• Childs Pose
• Foam Roll

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Express

Warm Up (30 sec each):

• High Knees
• Butt Kicks
• Lateral Shuffle
• Paleo Chair

Met-Con (7 Rounds):

• 7 KB High Pull (35/25)
• 7 Sit Ups
• 7 KB Push Press (35/25)
• 7 Push Ups
• 7 KB Deadlift (35/25)
• 7 Superman
• 7 Lateral Box Overs
  * One Way Prowler Push between rounds *

Mobility (NFT):

• Bilateral Shoulder Flexion
• Puppy Dog
• Capsule Stretch
• Banded Shoulder Distractions
• Front Fold
• Triangle
• Frog Pose
• Cobra
• Childs Pose
• Foam Roll