"Lotsa Reps"

Daily Programming

Warm Up (NFT):

• Foam Roll (Hips, T-Spine)
• Banded Lateral Walk (20/20)
• Monster Walk (20/20)
• Lateral Leg Raise (10/10)

Then...

30 sec each:

• High Knees
• Butt Kicks
• Kick Outs
• High Kicks
• Quick Feet

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Performance

Strength (Complete):

• Deadlift (3RM)
  * Try adding 5 pounds from last week *

Then...

• Deadlift (EMOM For 5 Min)
  * @ 85% of new 3RM *

Met-Con (20-18-16-14-12-10-8-6-4-2):

• Russian Twists
• Jumping Pull Ups

Extra Credit (3 x 10):

• Weighted Hip Thrusts
• GHD Hamstring Curls
• Evil Wheels

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Fitness

Strength (4 x 12):

• KB Deadlift

Met-Con (20-18-16-14-12-10-8-6-4-2):

• Russian Twist
• Jumping Pull Ups

Extra Credit (3 x 10):

• Weighted Glute Bridges
• Partner Hamstring Curls
• Knee Raises

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Mobility (NFT):

• Seated Front Fold
• Triangle
• Frog Pose
• Lateral Hip Opener
• Smash Hips w/ Ball
• Banded Shoulder Distractions
• Cobra
• Childs Pose
• Foam Roll

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Express

Warm Up (30 sec each move):

• High Knees
• Butt Kicks
• Kick Outs
• High Kicks
• Quick Feet

Met-Con (20-18-16-14-12-10-8-6-4-2):

• DB Snatch
• DB Squat
• Calorie Row
  * Alternate arms on DB snatch *

Mobility (NFT):

• Seated Front Fold
• Triangle
• Frog Pose
• Lateral Hip Opener
• Smash Hips w/ Ball
• Banded Shoulder Distractions
• Cobra
• Childs Pose
• Foam Roll