"Heavy Overhead"
Daily Programming
Warm Up (3 Rounds):
30 seconds each move:
- Jump Rope
- Speed Skaters
- Push Up Plank
- Scorpion
Then...
3 Rounds (NFT):
- Handstand Hold (30 sec)
Then...
- Bulletproof Shoulders
Performance
Strength (5,5,3,3,1,Max):
- Strict Press
* Add weight each set *
* Max reps on last set *
Met-Con (4 Rounds):
1 Minute Each Move:
- 200m Run OR Assault Bike (50-60 RPM)
- DB Step Ups
- DB Push Press
- Rest
Fitness
Strength (5,5,3,3,1,Max):
- DB Strict Press
* Get heavier DBs each set *
* Max reps on last set *
Met-Con (4 Rounds):
1 Minute Each Move:
- 200m Row
- DB Step Ups
- DB Push Press
- Rest
Cash Out (4 Rounds):
- 15 V-Ups
- 20 In N Outs
- 25 Bicycle
Mobility (NFT):
- Banded Shoulder Distractions
- Smash Shoulders w/Ball
- Puppy Dog
- Couch Stretch
- Pigeon Pose
- Lateral Hip Opener
- Foam Roll
Express
Warm Up (3 Rounds):
30 seconds each move:
- Jump Rope
- Speed Skaters
- Push Up Plank
- Scorpion
Met-Con (4 Rounds):
1 Minute Each Move:
- 200m Run OR Assault Bike (50-60 RPM)
- DB Step Ups
- DB Push Press
- Rest
Cash Out (4 Rounds):
- 15 V-Ups
- 20 In N Outs
- 25 Bicycle
Mobility (NFT):
- Banded Shoulder Distractions
- Smash Shoulders w/Ball
- Puppy Dog
- Couch Stretch
- Pigeon Pose
- Lateral Hip Opener
- Foam Roll