"D.T."
Daily Programming
Warm Up (EMOM For 9 Min):
- Jump Rope
- Arm Circles
- Row
Then...
- Spiderman Complex
- Dead Bug (1 Min)
Performance
Met-Con (5 RFT):
"D.T."
- 12 Deadlift (155,135,95,65)
- 9 Hang Clean
- 6 Push Jerk
* Use the same weight for all moves *
Fitness
Met-Con (4 Rounds):
- Row 2 Min (Moderate)
Then...
2 Min AMRAP:
- 10 DB Deadlift
- 8 DB Hang Clean
- 6 DB Shoulder 2 Overhead
* Rest 1 Min between rounds *
Mobility (NFT):
- Seated Front Fold
- Seated Straddle
- Butterfly
- Frog Pose
- Pigeon Pose
- Triangle
- Couch Stretch
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Foam Roll
Express
Warm Up (EMOM For 9 Min):
- Jump Rope
- Arm Circles
- Row
Then...
- Spiderman Complex
- Dead Bug (1 Min)
Met-Con (Partner WOD):
25 Min AMRAP:
- 5 Push Ups
- 8 KB Swings (53/35)
- 10 Air Squats
- 200m Run (Together)
* 1 partner works while the other rests *
Mobility (NFT):
- Seated Front Fold
- Seated Straddle
- Butterfly
- Frog Pose
- Pigeon Pose
- Triangle
- Couch Stretch
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Foam Roll