"Everything With A DB"
Daily Programming
Warm Up (EMOM For 6 Min):
- 200m Run
- 30 Crunches
Then...
3 x 10:
- Banded Lateral Walk (Down & Back)
- Med Ball Good Morning
- Band Pull Aparts
Performance/Fitness
Met-Con (5 Rounds):
- 12 DB Deadlift (60/30)
- 9 DB Hang Power Clean
- 6 Shoulder 2 Overhead
- L-Hang (20 sec)
- Prowler Push (Down)
Warm Down (3 Rounds):
- 250m Row
- Weighted Pillar Plank (30 sec)
Mobility (NFT):
- Front Fold
- Triangle
- Frog Pose
- Cobra
- Childs Pose
- Lizard Pose
- Dragon Pose
- Foam Roll
Express
Warm Up (EMOM For 6 Min):
- 200m Run
- 30 Crunches
Then...
3 x 10:
- Banded Lateral Walk (Down & Back)
- Med Ball Good Morning
- Band Pull Aparts
Met-Con (EMOM For 12 Min):
- Min 1: 8 Burpee Step Ups
- Min 2: 10 DB Thruster
Warm Down (3 Rounds):
- 250m Row
- Weighted Pillar Plank (30 sec)
Mobility (NFT):
- Front Fold
- Triangle
- Frog Pose
- Cobra
- Childs Pose
- Lizard Pose
- Dragon Pose
- Foam Roll