"Crunchfest Hangover"

Daily Programming

Warm Up (2 Rounds):

30 sec each move:

• Jump Rope
• Farmers Carry
• Bradford Press
• Broad Jump

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Performance

Strength (1-1-1-1-1):

• Push Press

Met-Con (21-15-9):

• Russian KB Swing (53/35)
• DB Push Press (30/20)
  * 400m Row OR Run between each round *

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Fitness

Strength (8-8-8-8-8):

• DB Push Press

Met-Con (21-15-9):

• Russian KB Swing (35/25)
• DB Push Press (20/15)
  * 400m Row OR Run between each round *

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Cash Out (3 Rounds):

10 reps each move:

• Reverse Crunch
• Side Plank (R)
• Side Plank (L)
• Toe Touches

Mobility (NFT):

• Smash Shoulders w/Ball
• Banded Shoulder Distractions
• Internal Shoulder Rotation
• Ankles/Calves/Shins
• Front Fold
• Triangle
• Frog Pose
• Pigeon Pose
• Foam Roll

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Express

Warm Up (2 Rounds):

30 sec each move:

• Jump Rope
• Farmers Carry
• Bradford Press
• Broad Jump

Met-Con (21-15-9):

• Russian KB Swing (53/35)
• DB Push Press (30/20)
  * 400m Row OR Run between each round *

Cash Out (3 Rounds):

10 reps each move:

• Reverse Crunch
• Side Plank (R)
• Side Plank (L)
• Toe Touches

Mobility (NFT):

• Smash Shoulders w/Ball
• Banded Shoulder Distractions
• Internal Shoulder Rotation
• Ankles/Calves/Shins
• Front Fold
• Triangle
• Frog Pose
• Pigeon Pose
• Foam Roll