"Run For It"

Daily Programming

Warm Up (Complete):

• 800m Run
• Rest as long as it took
• 400m Run
• Rest as long as it took
• 200m Run

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Performance

Met-Con (14 Min Ladder):

3, 6, 9, 12, 15, 18, etc:

• Pull Ups
• Handstand Push Ups
• Box Jump (24"/20")
  * Add 3 reps every time through *

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Fitness

Met-Con (14 Min Ladder):

3, 6, 9, 12, 15, 18, etc:

• Ring Row
• DB Push Press (40/30)
• Step Up (20"/16")
  * Add 3 reps every time through *

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Cash Out (3 x 10):

"Isolation Nation"

• Rear Delt Fly
• Triceps Pull Down
• Barbell Curls

Mobility (NFT):

• Ankles/Calves/Shins
• Front Fold
• Triangle
• Frog Pose
• Pigeon Pose
• Lizard Pose
• Dragon Pose
• Foam Roll

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Express

Warm Up (Complete):

• 800m Run
• Rest as long as it took
• 400m Run
• Rest as long as it took
• 200m Run

Met-Con (14 Min Ladder):

3, 6, 9, 12, 15, 18, etc:

• Ring Row
• DB Push Press (40/30)
• Step Up (20"/16")
  * Add 3 reps every time through *

Mobility (NFT):

• Ankles/Calves/Shins
• Front Fold
• Triangle
• Frog Pose
• Pigeon Pose
• Lizard Pose
• Dragon Pose
• Foam Roll