"A Name"
Daily Programming
Warm Up (5 Min):
- 400m Run
- 10 Burpees
- Jump Rope
* Jump Rope until 5 min is up *
Then...
- Smash Hips w/Ball
- Banded Lateral Walk (20/20)
- Monster Walk (20/20)
Performance
Strength (3-3-3-3):
- Deadlift
* Try to make each set 80% of 1RM *
Met-Con (5 Rounds For Time):
"Synester"
- 7 Deadlift (225/135/95)
- 15 Wall Balls (20/14)
Fitness
Strength (8-8-8-8-8):
- KB Deadlift
* Go as heavy as possible *
Met-Con (5 Rounds For Time):
- 7 KB Deadlift (70/53)
- 15 Wall Balls (14/10)
Cash Out (3 Rounds):
- Row Sprints (200m)
* Row as fast as possible *
* Rest 2 min between each row *
Mobility (NFT):
- Front Fold
- Triangle
- Frog Pose
- Seated Front Fold
- Banded Shoulder Distraction
- Banded Hip Distraction
- Couch Stretch
- Foam Roll
Express
Warm Up (5 Min):
- 400m Run
- 10 Burpees
- Jump Rope
* Jump Rope until 5 min is up *
Met-Con (5 Rounds):
- 200m Run
- 10 KB Deadlift
- 10 DB Push Press
- 10 Ring Row
- 5 Burpees
Mobility (NFT):
- Front Fold
- Triangle
- Frog Pose
- Seated Front Fold
- Banded Shoulder Distraction
- Banded Hip Distraction
- Couch Stretch
- Foam Roll