"Pick Your Weights"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Then...

Down & Back:

• High Knees
• Butt Kicks
• High Kicks
• Hamstring Sweeps
• Lateral Shuffle
• Carioca
• Backpedal

Strength (3 Rounds NFT):

• 15 Band Pull Aparts (15/15/15)
• 15 Banded Chest Flys
• Single Arm F-Carry (50m/50m)

Met-Con (10 Rounds):

• 10 Bench Press
• 10 KB Swings
• Prowler Push (Down & Back)
  * Choose your own weights *

Mobility (NFT):

• Smash Shoulders w/ Ball
• Banded Shoulder Distractions
• Chest Opener
• Ankles/Calves/Shins
• Frog Pose
• Pigeon Pose
• Twisted Cross
• Foam Roll

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Express

Warm Up (Complete):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Then...

Down & Back:

• High Knees
• Butt Kicks
• High Kicks
• Hamstring Sweeps
• Lateral Shuffle
• Carioca
• Backpedal

Met-Con (12 Min AMRAP):

• 6 Burpees
• 9 KB Deadlift
• 12 Step Ups
• 15 Rope Slams

Cash Out (EMOM For 5 Min):

• 10 DB Curl & Press

Mobility (NFT):

• Smash Shoulders w/ Ball
• Banded Shoulder Distractions
• Chest Opener
• Ankles/Calves/Shins
• Frog Pose
• Pigeon Pose
• Twisted Cross
• Foam Roll