"Flip For It"
Daily Programming
Warm Up (Complete):
Flip A Coin (3 Rounds):
- Heads: 200m + 30 sec Plank
- Tails: 50 Jump Rope + 10 Burpees
* 200m can be Run, Row, or Bike *
Then...
- Spiderman Complex
- Dead Bug (30 sec)
Performance
Strength (1-1-1-1-1):
- Back Squat
* Add weight each set *
* Work up to a heavy 1 *
Met-Con (Every 3 Min For 15 Min):
- 15 Calorie Row
- 12 Lateral Box Overs (20"/16")
- 9 V-Ups
- 6 DB Front Squat (Heavy)
* Go as hard as possible each round *
Fitness
Strength (5-5-5-5-5):
- DB Front Squat
* Go 5# heavier than last week *
Met-Con (Every 3 Min For 15 Min):
- 12 Calorie Row
- 12 Lateral Box Overs (16"/12")
- 9 V-Ups
- 6 DB Front Squat
* Go as hard as possible each round *
Cash Out (3 Rounds):
- 20 Heel Touches
- 20 Single Leg V-Ups
- 20 Side Plank Hip Dips (10/10)
Mobility (NFT):
- Couch Stretch
- Pigeon Pose
- Seated Front Fold
- Seated Straddle
- Ankles/Calves/Shins
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
Flip A Coin (3 Rounds):
- Heads: 200m + 30 sec Plank
- Tails: 50 Jump Rope + 10 Burpees
* 200m can be Run, Row, or Bike *
Met-Con (Every 3 Min For 15 Min):
- 15 Calorie Row
- 12 Lateral Box Overs (20"/16")
- 9 V-Ups
- 6 DB Front Squat (Heavy)
* Go as hard as possible each round *
Cash Out (3 Rounds):
- 20 Heel Touches
- 20 Single Leg V-Ups
- 20 Side Plank Hip Dips (10/10)
Mobility (NFT):
- Couch Stretch
- Pigeon Pose
- Seated Front Fold
- Seated Straddle
- Ankles/Calves/Shins
- Cobra
- Childs Pose
- Foam Roll