"Adding 10 Pounds"

Daily Programming

Warm Up (EMOM For 6 Min):

• 5 Air Squats
• 10 Bench Dips
• 20 Mountain Climbers On Sliders
  * All moves in a minute *

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Performance

Strength (3,3,3,3,3):

• Front Squat
  * Go 10 pounds heavier than last week *
  * Do not pause at the bottom *

Met-Con (6 Rounds):

• 6 Renegade Row (6/6)
• 6 DB Front Squat
• 6 DB Push Press
  * Go heavy on the DBs *

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Fitness

Strength (5,5,5,5,5):

• DB Front Squat
  * Go one set hazier on the DBs than last week *
  * Do not pause at the bottom *

Met-Con (6 Rounds):

• 6 Renegade Row (6/6)
• 6 DB Front Squat
• 6 DB Push Press
  * Use the same DBs for all moves *

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Cash Out (3 Rounds):

• Max Weight Prowler Push (One Way)
• Assault Bike (5 Cals)
  * Rest 1 min between rounds *

Mobility (NFT):

• Banded Hip Distractions
• Lateral Hip Opener
• Couch Stretch
• Pigeon Pose
• Banded Shoulder Distractions
• Internal Shoulder Flexion
• Bilateral Shoulder Flexion
• Foam Roll

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Express

Warm Up (EMOM For 6 Min):

• 5 Air Squats
• 10 Bench Dips
• 20 Mountain Climbers On Sliders
  * All moves in a minute *

Met-Con (10 Rounds):

• 6 Renegade Row (6/6)
• 6 DB Front Squat
• 6 DB Push Press
  * Use the same DBs for all moves *

Cash Out (1 Minute):

• Max Calorie Assault Bike

Mobility (NFT):

• Banded Hip Distractions
• Lateral Hip Opener
• Couch Stretch
• Pigeon Pose
• Banded Shoulder Distractions
• Internal Shoulder Flexion
• Bilateral Shoulder Flexion
• Foam Roll