"Feeling Chesty"
Daily Programming
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
45 seconds each:
- High Knees
- Butt Kicks
- Lateral Shuffle
- Arm Circles
Performance/Fitness
Strength (5 Rounds):
- Max Rep Body Weight Bench Press
- Max Rep Strict Pull Ups
* Rest as needed between rounds *
* Scale to a weight you can do 7-10 times *
Met-Con (For Time):
- 200m Run
- 10 Atomic Burpees
- 200m Run
- 15 TTB
- 200m Run
- 20 Ring Row
Mobility (NFT):
- Chest Opener
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Ankles/Calves/Shins
- Frog Pose
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
45 seconds each:
- High Knees
- Butt Kicks
- Lateral Shuffle
- Arm Circles
Met-Con (2 Rounds):
- 200m Run
- 10 Atomic Burpees
- 200m Run
- 15 Knee Raises
- 200m Run
- 20 Ring Row
Mobility (NFT):
- Chest Opener
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Ankles/Calves/Shins
- Frog Pose
- Cobra
- Childs Pose
- Foam Roll