"Two Things"
Daily Programming
Warm Up (Complete):
- 400m Run
- Push Up Plank (Time it took to do the run)
- Hollow Body Hold (1/2 the time it took to do the run)
Then...
3 Rounds (10 Reps w/ PVC):
- Press
- Pass Thru
- Trunk Twist
Then...
- Spiderman Complex
- Dead Bug (30 sec)
Met-Con (Complete):
EMOM For 10 Min:
- Min 1: 8 Barbell Strict Press (65/35)
- Min 2: 10 Barbell Back Squats (65/35)
Rest 1 Min Then...
EMOM For 6 Min:
- 10 Wall Balls (20/14)
- 30 Double Unders
* Scale to 60 Jump Rope *
* If you can't stay OTM, 6 min AMRAP *
Cash Out (3 Rounds):
- Hollow Body Hold (10 sec)
- 10 Tuck Ups
- 10 Hanging Leg Raise w/ Med Ball
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Foam Roll
Express
Warm Up (Complete):
- 400m Run
- Push Up Plank (Time it took to do the run)
- Hollow Body Hold (1/2 the time it took to do the run)
Met-Con (Complete):
EMOM For 10 Min:
- Min 1: 8 DB Strict Press (30/20)
- Min 2: 10 DB Front Squats (30/20)
Rest 1 Min Then...
6 Min AMRAP:
- 10 Wall Balls (20/14)
- 60 Jump Rope
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Couch Stretch
- Pigeon Pose
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Foam Roll