"What A Challenge"

Daily Programming

Warm Up (EMOM For 9 Min):

• Banded Lateral Walk
• Jump Rope
• Spiderman

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Performance

Strength (3RM):

• Power Clean
  * Take 10 min to find a 3RM *

Met-Con (Complete):

• @ 0 Minutes Complete:
  50 Burpees
• @ 4 Minutes Complete:
  50 Wall Balls (20/14)
• @ 8 Minutes Complete:
  40 DB Hang Clean & Press (40/20)
• @ 12 Minutes Complete:
  40 Box Jumps/Step Ups (24"/20")
• @ 16 Minutes Complete:
  20 Shoulder 2 Overhead (95/55)

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Fitness

Strength (5-5-5-5-5):

• Barbell Deadlift High Pull
  * Add weight each set *

Met-Con (Complete):

•  
• 50 Burpees
• 50 Wall Balls (20/14)
• 40 DB Hang Clean & Press (40/20)
• 40 Box Jumps/Step Ups (24"/20")
• 20 Shoulder 2 Overhead (95/55)

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Mobility (NFT):

• Super Front Rack
• Banded Shoulder Distraction
• Couch Stretch
• Ankles/Calves/Shins
• Bilateral Shoulder Flexion
• Twisted Cross
• Capsule Stretch
• Foam Roll

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Express

Warm Up (EMOM For 9 Min):

• Banded Lateral Walk
• Jump Rope
• Spiderman

Met-Con (Complete):

8 Minute AMRAP:

• Calorie Row (15/12)
• 15 DB Hang Clean & Press

Rest 2 minutes Then...

8 Minute AMRAP:

• Assault Bike Calories (10/8)
• 10 DB Snatch (5/5)
  * Alternate arms each Snatch *

Mobility (NFT):

• Super Front Rack
• Banded Shoulder Distraction
• Couch Stretch
• Ankles/Calves/Shins
• Bilateral Shoulder Flexion
• Twisted Cross
• Capsule Stretch
• Foam Roll