Daily Programming
Warm Up (3 Rounds):
- 200m Row
- 10 Med Ball Good Mornings
- 10 Bird Dogs (10/10)
* Hug Med Ball to chest on Good Mornings *
Performance
Strength (4 Rounds):
- 10 Deadlift (115/75)
- 7 SDLHP
- 4 Push Press
- 2 Front Squat
* Use the same weight for all moves *
* Rest as needed between sets *
Met-Con (For Time):
- 200m Run
- 15 Pull Ups
- 200m Run
- 15 TTB
- 200m Run
- 15 Handstand Push Ups
- 200m Run
- 15 Burpees
Fitness
Strength (4 Rounds):
- 10 KB Deadlift (53/35)
- 7 KB SDLHP
- 4 KB Push Press
- 2 Goblet Squat
* Use the same KB for all moves *
* Rest as needed between sets *
Met-Con (For Time):
- 200m Run
- 15 Ring Row
- 200m Run
- 15 Tuck Ups
- 200m Run
- 15 Push Ups
- 200m Run
- 15 Burpees
Mobility (NFT):
- Front Fold
- Triangle
- Paleo Chair
- Frog Pose
- Pigeon Pose
- Lizard Pose
- Dragon Pose
- Cobra
- Childs Pose
- Foam Roll